Clean Machine
Firebird CrossFit – All Levels
Weightlifting
Clean Complex 1 (1 x 3 )
Hang Power Clean, Front Squat, Hang Squat Clean
Clean Complex 2 (1 x 3 )
High Hang Squat Clean—Mid-thigh Squat Clean
WOD
Metcon (Time)
Rx+
12 Hang Squat Cleans (95/65 lb.)
24 Box Jumps (24/20 in.)
3 rounds
Rx
12 Hang Squat Cleans (75/55 lb.)
24 Box Jumps (24/20 in.)
3 rounds
Fitness
12 Hang Squat Cleans
24 Alt. Step-ups
3 rounds
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