Heavy to Light to Fast

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

10 Hang Power Cleans (185/135 lb.)

10 Ring Muscle-ups

20 Hang Power Cleans (135/95 lb.)

8 Ring Muscle-ups

30 Hang Power Cleans (115/75 lb.)

6 Ring Muscle-ups

40 Hang Power Cleans (95/65 lb.)

4 Ring Muscle-ups

Rx

10 Hang Power Cleans (135/95 lb.)

8 Bar Muscle-ups

20 Hang Power Cleans (115/85 lb.)

6 Bar Muscle-ups

30 Hang Power Cleans (95/65 lb.)

4 Bar Muscle-ups

40 Bar Power Cleans (75/55 lb.)

2 Bar Muscle-ups

Fitness

15 Hang Power Cleans

10 Burpee Jumping Pull-ups

20 Hang Power Cleans

8 Burpee Jumping Pull-ups

25 Hang Power Cleans

6 Burpee Jumping Pull-ups

30 Hang Power Cleans

4 Burpee Jumping Pull-ups