Complexacated

Firebird CrossFit – All Levels

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Weightlifting

Metcon (Weight)

*Work up to a heavy 3-rep

Front Squat – Thruster – Squat Clean(Power Clean) Complex

WOD

Metcon (AMRAP – Rounds and Reps)

Rx

3 Front Squats

3 Thrusters

3 Squat Cleans

AMRAP 8 min.

Fitness

3 Front Squats

3 Thrusters

3 Power Cleans

AMRAP 8 min.
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