4 Min Mile
Firebird CrossFit – All Levels
Weightlifting
Power Clean (1 x 5 )
WOD
Metcon (AMRAP – Reps)
Rx+
4 min. BB Power Cleans
4 min. DB Hang Power Cleans
4 min. BB Squat Cleans
4 min. DB Hang Squat Cleans
BB 95/65 DB 50/25
Rx
4 min. BB Power Cleans
4 min. DB Hang Power Cleans
4 min. BB Squat Cleans
4 min. DB Hang Squat Cleans
BB 75/45 DB 35/20
Fitness
4 min. BB Power Cleans
4 min. DB Hang Power Cleans
4 min. BB Squat Cleans
4 min. DB Hang Squat Cleans
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