Walk it out

Firebird CrossFit – All Levels

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Weightlifting

Hang Power Snatch (1 x 2 )

WOD – FBCF

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

10 DB Walking Lunges (50/35 lb.) – one DB on Back Rack

20 DB Wipers

As far as possible in 16 min.

Metcon (Time)

Rx+

200-m Run with MB (20/14 lb.)

20 Power Snatch (95/65 lb.)

400-m Run

20 Power Snatch

200-m MB Run

Rx

200-m Run with MB (20/14 lb.)

20 Power Snatch (75/45 lb.)

400-m Run

20 Power Snatch

200-m MB Run

Fitness

200-m Run with MB

15 Power Snatch

400-m Run

15 Power Snatch

200-m MB Run