Twofer

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

From 0-3min Perform

100 Double Unders

From 3-6min Perform

50 Double Unders

10 Power Snatch (135/95)

From 6-9min Perform

25 Double Unders

5 Power Snatch

(2 Rounds)

From 9-12min Perform

AMRAP Power Snatch (115/75)

Rx

From 0-3min Perform

100 Double Unders

From 3-6min Perform

50 Double Unders

10 Power Snatch (115/75 lbs)

From 6-9min Perform

25 Double Unders

5 Power Snatch (115/75lbs)

(2 Rounds)

From 9-12min Perform

AMRAP Power Snatch (95/65 lbs)

Fitness

From 0-3min Perform

200 Single Unders

From 3-6min Perform

100 Single Unders

10 Power Snatch

From 6-9min Perform

50 Single Unders

5 Power Snatch

(2 Rounds)

From 9-12min Perform

AMRAP Power Snatch
Score is Power Snatches completed in the last three Min.