Cluster %@&K

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

0-5min

Row 55/45cals

5-10min

30 Cluster (135/95lbs)

10-15min

Run 800m / Row 1k

15min +

25 Squat Clean (135/95lbs)

Rx

0-5min

Row 45/35cals

5-10min

30 Cluster (95/65lbs)

10-15min

Run 800m/ Row 1k

15min +

25 Squat Clean (95/65lbs)

Fitness

0-5min

Row 30/20cals

5-10min

30 Power Clean and Push Press

10-15min

Run 800m/ Row 1k

15min +

25 DB Squat Clean

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