I’ve got the Power

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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