7 Mile Island

Firebird CrossFit – All Levels

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Weightlifting

Hang Power Clean (3 x 3 )

Hang Clean (3 x 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

7 Wall Balls (30/20 lb.)

7 Elevated Feet Push-ups

AMRAP 7 min.

Rx

7 Wall Balls (20/14 lb.)

7 Elevated Feet Push-ups

AMRAP 7 min.

Fitness

7 Wall Balls

7 Push-ups

AMRAP 7 min.