I’ve got the Power
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
20 Power Cleans
30 Alt. DB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (25/15 lb.)
10 Power Cleans
30 Alt. DB Hang Power Snatches
5 Power Cleans
Clean: 155/115 lb.
DB Snatch: 50/35 lb.
Rx
20 Power Cleans
30 Alt. DB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (15/10 lb.)
10 Power Cleans
30 Alt. DB Hang Power Snatches
5 Power Cleans
Clean: 135/95 lb.
DB Snatch: 35/25 lb.
Fitness
20 Power Cleans
20 Alt. DB Hang Power Snatches
15 Power Cleans
20 Plate Sit-ups
10 Power Cleans
20 Alt. DB Hang Power Snatches
5 Power Cleans
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