Cleaning Day
Firebird CrossFit – All Levels
WOD
Metcon (5 Rounds for weight)
Rx+ / Rx
Squat Clean Complex
1 Hang Squat Clean
1 Front Squat
1 Squat Clean
5 sets
Then:
1 min. on/1 min. off:
Squat Cleans (135/95 lb.) (115/75 lb.)
5 rounds
Fitness
Clean Complex
1 Hang Power Clean
1 Front Squat
1 Squat Clean
5 sets
Then:
1 min. on/1 min. off:
Power or Squat Cleans
5 rounds
Metcon (AMRAP – Reps)
Rx+ / Rx
Squat Clean Complex
1 Hang Squat Clean
1 Front Squat
1 Squat Clean
5 sets
Then:
1 min. on/1 min. off:
Squat Cleans (135/95 lb.) (115/75 lb.)
5 rounds
Fitness
Clean Complex
1 Hang Power Clean
1 Front Squat
1 Squat Clean
5 sets
Then:
1 min. on/1 min. off:
Power or Squat Cleans
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