Manic Monday
Firebird CrossFit – All Levels
Weightlifting
Clean and Jerk (1 x 3 )
WOD
Metcon (Time)
Rx+
10 Power Clean and Jerks (115/75 lb.)
10 Alt. Jumping Lunges
200-m KB Front-Rack Carry (32/24kg.)
3 rounds
Rx
10 Power Clean and Jerks (95/65 lb.)
10 Alt. Jumping Lunges
200-m KB Front-Rack Carry(24/16kg)
3 rounds
Fitness
10 Power Clean and Jerks
10 Alt. Lunges
200-m KB Front-Rack Carry
3 rounds
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