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Firebird CrossFit – All Levels

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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