Clang & Bang

Firebird CrossFit – All Levels

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Weightlifting

Squat Clean (5 x 3 )

Power Clean + Front Squat (5 x 3 )

Power Clean + Front Squat

WOD

Metcon (Weight)

Rx

Clean Complex

1 High Hang Squat Clean

1 Mid-Thigh SC

1 Full SC

EMOM 10 min.

Fitness

Clean Complex

1 High Hang Power Clean

1 Mid-Thigh PC

1 Full PC

EMOM 10 min.