Death by Shuttle
Firebird CrossFit – All Levels
Weightlifting
Squat Clean (1 x 3 )
Power Clean (1 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
As far as possible.
*On the Even minute add one Shuttle Run (1 x 20 m – out and back)
*On the Odd minute add one Squat Clean
Rx+
Death by
Shuttle Runs and Squat Cleans (115/85 lb.)
Rx
Death by
Shuttle Runs and Squat Cleans (95/65 lb.)
Fitness
Death by
Shuttle Runs and Squat/Power Cleans
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