Complexacated
Firebird CrossFit – All Levels
Weightlifting
Metcon (Weight)
*Work up to a heavy 3-rep
Front Squat – Thruster – Squat Clean(Power Clean) Complex
WOD
Metcon (AMRAP – Rounds and Reps)
Rx
3 Front Squats
3 Thrusters
3 Squat Cleans
AMRAP 8 min.
Fitness
3 Front Squats
3 Thrusters
3 Power Cleans
AMRAP 8 min.
put weight in comments
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