All Levels – Wed, Jul 17

Firebird CrossFit – All Levels

Weightlifting

Clean (1 x 3 )

Power Clean (1 x 3 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

Death by

Shuttle Runs and Squat Cleans (115/85 lb.)

*On the Even minute add one Shuttle Run (1 x 20 m – out and back)

*On the Odd minute add one Squat Clean

As far as possible.

Rx

Death by

Shuttle Runs and Squat Cleans (95/65 lb.)

*On the Even minute add one Shuttle Run (1 x 20 m – out and back)

*On the Odd minute add one Squat Clean

As far as possible

Fitness

Death by

Shuttle Runs and Squat/Power Cleans

*On the Even minute add one Shuttle Run (1 x 20 m – out and back).

*On the Odd minute add one Squat Clean.

As far as possible.