Cleaning Day

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (5 Rounds for weight)

Rx+ / Rx

Squat Clean Complex

1 Hang Squat Clean

1 Front Squat

1 Squat Clean

5 sets

Then:

1 min. on/1 min. off:

Squat Cleans (135/95 lb.) (115/75 lb.)

5 rounds

Fitness

Clean Complex

1 Hang Power Clean

1 Front Squat

1 Squat Clean

5 sets

Then:

1 min. on/1 min. off:

Power or Squat Cleans

5 rounds

Metcon (AMRAP – Reps)

Rx+ / Rx

Squat Clean Complex

1 Hang Squat Clean

1 Front Squat

1 Squat Clean

5 sets

Then:

1 min. on/1 min. off:

Squat Cleans (135/95 lb.) (115/75 lb.)

5 rounds

Fitness

Clean Complex

1 Hang Power Clean

1 Front Squat

1 Squat Clean

5 sets

Then:

1 min. on/1 min. off:

Power or Squat Cleans

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