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Firebird CrossFit – All Levels

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Weightlifting

Power Clean (3 x 3 )

Same weight across all sets

Power Clean (2 x 3 )

Increase weight from 3×3, same weight across this set

WOD

Metcon (Time)

Rx+

100 Kettlebell Swings (23/16kg)

Rx

100 Kettlebell Swings (16/12kg)

Fitness

100 Kettlebell Swings
Every time you put the KB down or rest, perform a 100m Run. Score is your time to complete

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