Wednesday

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

Two Rounds

50 (alt) Single Arm Dumbbell Snatches (50/35lb)

40cal. Row

30 DB-Facing Burpees

20 Muscle-Ups

RX

Two Rounds

50 (alt) Single Arm Dumbbell Snatches (35/20lb)

40cal. Row

30 DB-Facing Burpees

20 Chest to Bar Pullups

Fitness

20 Dumbbell Snatches

10cal. Row

10 DB-Facing Burpees

10 Jumping Pullups

5 Rounds
20 Min Time Cap