Ten

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Weight)

Rx+

In 10 min., work up to a heavy 3-rep Hang Power Snatch

Rx

In 10 min., work up to a heavy 3-rep Hang Power Snatch

Fitness

In 10 min., work up to a heavy 3-rep Hang Power Snatch

Metcon (Time)

Rx+

Then,

15-12-9-6-3

Hang Power Snatches (135/95 lb.)

500-m Row/400-m Run

Rx

Then,

15-12-9-6-3

Hang Power Snatches (95/65 lb.)

500-m Row/400-m Run

Fitness

Then,

15-12-9-6-3

Hang Power Snatches

400-m Row/300-m Run