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Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for reps)
Rx+
6 Power Clean and Jerks
(135/95 lb.)
12 KB Swings (24/16 kg)
AMRAP 6 min.
Rest 2 min.
3 rounds
Rx
6 Power Clean and Jerks (115/75 lb.)
12 KB Swings (16/12 kg)
AMRAP 6 min.
Rest 2 min.
3 rounds
Fitness
5 Power Clean and Jerks
10 KB Swings
AMRAP 6 min.
Rest 2 min.
3 rounds
WOD – Home Gym
Metcon (3 Rounds for reps)
8 Db Power Clean and Jerks (50/35 lb.)
12 Db Swings
AMRAP 6 min.
Rest 2 min.
3 rounds
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