Its Complexacated
Firebird CrossFit – All Levels
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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