Burpultobar
Firebird CrossFit – All Levels
Weightlifting
Power Clean (1 x 3 )
5 sets to work up to a heavy Triple
WOD
Metcon (Time)
Rx+
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (95/65 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
4 rounds
Rx
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (75/45 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
4 rounds
Fitness
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
12 Hang Power Cleans
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
12 Back Squats
4 rounds
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