Cheers

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Push Press (Heavy Single)

15 Min Cap

Weightlifting Fitness:

Push Press (Heavy 3 rep)

WOD

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

WOD – Home Gym

Metcon (Time)

DB Clean & Jerks

21-15-12-9-6

Use the same load for each set.

Rest as needed between sets.