Threes!

Firebird CrossFit – All Levels

weightlifting

3 Pos Power Snatch (3 x 3 )

1 High hang

1 Mid thigh hang

1 Ground
Each Position is a rep!

WOD

Metcon (AMRAP – Rounds and Reps)

RX+

1 Hang Power Snatch (155/115lbs)

6 KB Snatch (32/24kg)

AMRAP 5min

RX

1 Hang Power Snatch (135/95lbs)

6 KB Snatch (24/16kg)

AMRAP 5min

Fitness

3 Hang Power Snatch

6 KB Swing

AMRAP 5min