All Levels – Fri, Feb 16

Firebird CrossFit – All Levels

Weightlifting

Power Clean and Jerk (1 x 1 )

Power Clean and Jerk

Power Clean and Jerk (1 x 3 )

Power Clean and Jerk

WOD – FBCF

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets