Friday

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

RX+

3 Hang Squat Clean (185/115lbs)

Max Set Power Clean

3 Rounds

Rest 5min

RX

3 Hang Squat Clean (155/95lbs)

Max set Power Clean

3 Rounds

Rest 5min

Fitness

1 Power Clean + 2 Front Squat

Max set Power Clean

3 Rounds

Rest 5min

Weightlifting

Squat Clean (1 x 3 )

Power Clean (1 x 3 )