Man Cluster

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (3 x 3 )

WOD – FBCF

Metcon (6 Rounds for reps)

Rx+

3 min. Barbell Clusters (95/65 lb.)

2 min. Alt. DB Renegade Rows (50/35 lb.)

1 min. DB Manmakers (50/35 lb.)

1 min. Clusters

2 min. Alt. DB Renegade Rows

3 min. DB Manmakers

Rx

3 min. Barbell Clusters (75/55 lb.)

2 min. Alt. DB Renegade Rows (35/20 lb.)

1 min. DB Manmakers

1 min. Clusters

2 min. Alt. DB Renegade Rows

3 min. DB Manmakers

Fitness

3 min. Clusters

2 min. Alt. DB Renegade Rows

1 min. DB Manmakers

1 min. Clusters

2 min. Alt. DB Renegade Rows

3 min. Manmakers

WOD – Home Gym

Metcon (6 Rounds for reps)

3 min. DB Clusters (35/20 lb.) – two DBs

2 min. Alt. DB Renegade Rows

1 min. DB Manmakers

1 min. DB Clusters

2 min. Alt. DB Renegade Rows

3 min. Manmakers

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