Power Ranger
Firebird CrossFit – All Levels
Weightlifting
Power Clean (1 x 3 )
WOD – FBCF
Metcon (Time)
Rx+
20 Front Rack Reverse Lunge (95/65 lb.)
15 Power Clean
10 Hang Squat Snatch
Rx
20 Front Rack Reverse Lunge (75/45 lb.)
15 Power Clean
10 Hang Squat Snatch
Fitness
20 Front Rack Reverse Lunge
15 Power Clean
10 Hang Squat Snatch
WOD – Home Gym
Metcon (Time)
20 SA DB Front Rack Reverse Lunge
20 SA Alt DB Power Clean
10 SA Alt Hang Squat Snatch (SA)
Three Rounds
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