Mangala

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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