Julian 94

 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (4 Rounds for weight)

Rx

9-6-3-1

Complex (1 rep = the following:)

1 Hang Cluster

1 Thruster

* unbroken

Metcon (AMRAP – Rounds and Reps)

Rx

1-3-6-9-12…. until you can’t perform unbroken sets

Complex (1 rep = the following:)

1 Hang DB Cluster

1 DB Thruster

WOD – Home Gym

Metcon (Time)

For Time:

Rx+

100 Alternating DB Squat Clean and Jerks

*On The Min – 5 Burpees over DB

Rx

100 Alternating DB Power Clean and Jerks

*On The Min – 5 Burpees over DB

WOD- Bodyweight Home

Metcon (Time)

For Time:

100 Odd-Object” Ground-to-Shoulder

*On The Min – 5 Burpees over “Odd-Object”

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