Mr. & Mrs. Clean
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
30-20-10
Lateral Barbell Jumps (double reps)
KB Heel Taps (16/12kg)
Power Clean (115/85 lb.)
Rest 2 min.
10-20-30
Lateral Barbell Jumps (double reps)
KB Heel Taps
Power Clean (115/85 lb.)
Rx
30-20-10
Lateral Barbell Jumps (double reps)
KB Heel Taps (12/8kg)
Power Cleans (95/65 lb.)
Rest 2 min.
10-20-30
Lateral Barbell Jumps (double reps)
KB Heel Taps
Power Cleans (95/65 lb.)
Fitness
30-20-10
Lateral Barbell Hops (double reps)
DB Heel Taps
Power Cleans
Rest 2 min.
10-20-30
Lateral Barbell Hops (double reps)
DB Heel Taps
Power Cleans
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