4 Min Mile

Firebird CrossFit – All Levels

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Weightlifting

Power Clean (1 x 5 )

WOD

Metcon (AMRAP – Reps)

Rx+

4 min. BB Power Cleans

4 min. DB Hang Power Cleans

4 min. BB Squat Cleans

4 min. DB Hang Squat Cleans

BB 95/65 DB 50/25

Rx

4 min. BB Power Cleans

4 min. DB Hang Power Cleans

4 min. BB Squat Cleans

4 min. DB Hang Squat Cleans

BB 75/45 DB 35/20

Fitness

4 min. BB Power Cleans

4 min. DB Hang Power Cleans

4 min. BB Squat Cleans

4 min. DB Hang Squat Cleans