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 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

Weightlifting

Clean Complex (Complex must be unbroken)

Power Clean + Jerk

Squat Clean + Jerk
Part 1: As heavy as you can go in 10min

Fitness

Complex:

2 x Power Clean + Jerk

Work up to a heavy load for the Complex

WOD

Metcon (Time)

Part 2:

RX+

7 Squat Clean and Jerk (155/115lbs)

14 KB Swings (32/24kg)

21 DB Two handed G2OH (35/20lbs)

3 Rounds

RX

7 Squat Clean and Jerk (135/95lbs)

14 KB Swings (24/16kg)

21 DB Two handed G2OH (35/20lbs)

3 Rounds

Fitness

7 Power Clean and Jerk

14 KB Swings

21 DB Two handed G2OH

3 Rounds

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