Cluster %@&K
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
0-5min
Row 55/45cals
5-10min
30 Cluster (135/95lbs)
10-15min
Run 800m / Row 1k
15min +
25 Squat Clean (135/95lbs)
Rx
0-5min
Row 45/35cals
5-10min
30 Cluster (95/65lbs)
10-15min
Run 800m/ Row 1k
15min +
25 Squat Clean (95/65lbs)
Fitness
0-5min
Row 30/20cals
5-10min
30 Power Clean and Push Press
10-15min
Run 800m/ Row 1k
15min +
25 DB Squat Clean
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