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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Hang Clean Complex 3 (Heavy Single )

3 Hang Power Clean, 2 Hang Squat Clean, 1 Front Squat

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Hang Power Cleans (165/110 lb.)

2 Hang Squat Cleans

1 Front Squat

9 Toes-to-bars

AMRAP 8 min.

Rx

3 Hang Power Cleans (135/95 lb.)

2 Hang Squat Cleans

1 Front Squat

9 Toes-to-bars

AMRAP 8 min.

Fitness

3 Hang Power Cleans

2 Hang Squat Cleans (or PC + FS)

1 Front Squat

9 Wall-lying Hands-to-feet

AMRAP 8 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

5 DB Hang Power Cleans

4 Hang Squat Cleans

3 Front Squats

9 Wall-lying Hands-to-feet

AMRAP 8 min.

* Work up to a heavy complex first

5 HPC + 4 HSC + 3 Front Squats

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