Cliff Hanger

Firebird CrossFit – All Levels

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Weightlifting

Hang Power Clean (1 x 1 )

Hang Power Clean (1 x 3 )

Hang Power Clean (1 x 5 )

Hang Power Clean (1 x Max Sets )

WOD

Metcon (Time)

Rx+

50 Single-unders

40 Mountain Climbers

30 V-ups

20 DB Hang Power Cleans (50/35 lb.)

10 Strict Pull-ups

Rx

50 Single-unders

40 Mountain Climbers

30 V-ups

20 DB Hang Power Cleans (35/20 lb.)

10 Strict Pull-ups

Fitness

50 Single-unders

40 Mountain Climbers

30 Crunches

20 DB Hang Power Cleans

10 Strict Ring Rows