Heel on Wheels

Firebird CrossFit – All Levels

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Weightlifting

Hang Clean (1 x 3 )

Hang Power Clean (1 x 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

18 Heel Touches

12 Hang Squat Cleans (95/65 lb.)

6 Burpee Box Jump Overs (20in.)

AMRAP 15 min.

Rx

18 Heel Touches

12 Hang Squat Cleans (75/55 lb.)

6 Burpee Box Jump Overs (20in.)

AMRAP 15 min.

Fitness

18 Heel Touches

12 Hang Power Cleans

6 Burpee Box Jump Overs

AMRAP 15 min.