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.
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