Mangala
Firebird CrossFit – All Levels
Weightlifting
Power Clean (1 x 5 )
Power Clean (1 x 3 )
Power Clean (1 x 1 )
WOD – FBCF
Metcon (Time)
25 HSPU
Scale to something that will challenge you to get through 25 reps in roughly 2-3 min.—1 AbMat, Box Pike Push-ups, or Pike Push-ups. Scale up if 25 Kipping HSPUs will take less than 2 min.
WOD – Home Gym
Metcon (Time)
Dumbbell
7 DB Power Clean
6 DB Front Squat
5 DB Hang Squat Clean
5-7 Sets
Metcon (Time)
25 HSPU
Scale to something that will challenge you to get through 25 reps in roughly 2-3 min.—1 AbMat, Box Pike Push-ups, or Pike Push-ups. Scale up if 25 Kipping HSPUs will take less than 2 min.
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