Super Duper

Firebird CrossFit – All Levels

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Weightlifting

10 min. window:

Squat Snatch (1 x 3 )

Power Snatch (1 x 3 )

WOD – FBCF

Metcon (Time)

Rx

Max Set Unbroken Squat Snatches

Run 400 m

5 rounds

* Use 60% of heavy 3-Rep load

Fitness

10 Squat Snatches

Run 400 m

5 rounds