Dum-Bell
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (8 Rounds for time)
Rx+
4 Alt. Single-arm DB Push Jerks (50/35 lb.)
6 Alt DB Hang Power Cleans
9 DB Deadlifts
Perform 1 round every 2 min.
8 rounds
Rx
4 Alt. Single-arm DB Push Jerks (35/25 lb.)
6 Alt. DB Hang Power Cleans
9 DB Deadlifts
Perform 1 round every 2 min.
8 rounds
Fitness
4 Alt. Single-arm DB Push Jerks
6 Alt DB Hang Power Cleans
9 DB Deadlifts
Perform 1 round every 2 min.
8 rounds
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