Ten’acious

Firebird CrossFit – All Levels

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Weightlifting

Snatch (3 x 3 )

Power Snatch (3 x 3 )

WOD

Metcon (AMRAP – Reps)

Rx+

Min. 1: 10 Lateral Step-ups (20in), one KB (24/16 kg.)

Min. 2: 10 Toes-to-Bars

Min. 3: 10 Ring Dips

5 rounds

*Each round, add 2 reps to each movement.

Rx

Min. 1: 10 Lateral Step-ups (20in), one KB (16/12 kg.)

Min. 2: 10 Toes-to-Bars

Min. 3: 10 Ring Dips

5 rounds

*Each round, add 2 reps to each movement.

Fitness

Min. 1: 10 Lateral Step-ups

Min. 2: 10 Wall-Lying Hands-to-Feet

Min. 3: 10 Box Dips

5 rounds

*Each round, add 1 rep to each movement.

**Round 5 is for max reps. Must complete min work requirement each round for Rx.