Shawarma

Firebird CrossFit – All Levels

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Weightlifting

Squat Clean and Jerk (3 x 3 )

Squat Clean and Jerk (3 x 1 )

Weightlifting Fitness:

Power Clean and Jerk (3 x 3 )

Power Clean and Jerk

Power Clean and Jerk (3 x 1 )

Power Clean and Jerk

WOD – FBCF

Metcon (Time)

15 Squat Cleans (115/75 lb.)

15 Push Jerks

15 Power Cleans

15 Clean and Jerks

*Scale load as needed

WOD – Home Gym

Metcon (Weight)

15 Db Squat/Power Clean and Jerk

Perform every 2 minutes.

5-7 Rounds