Devil is in the Presses

Firebird CrossFit – All Levels

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Weightlifting

Hang Power Clean (1 x 3 )

WOD – FBCF

Metcon (3 Rounds for reps)

Rx+

4 Hang Power Cleans (205/155 lb.)

8 Single DB Devil’s Presses (50/35 lb.)

18 Wall Balls (20/14 lb.)

AMRAP 4 min.

Rest 1 min.

3 rounds

Rx

4 Hang Power Cleans (185/135 lb.)

8 Single DB Devil’s Presses (35/20 lb.)

18 Wall Balls (20/14 lb.)

AMRAP 4 min.

Rest 1 min.

3 rounds

Fitness

4 Hang Power Cleans

8 Single DB Devil’s Presses

18 Wall Balls

AMRAP 4 min.

Rest 1 min.

3 rounds