Frosty

Firebird CrossFit – All Levels

Weightlifting

Push Press (Heavy Single)

WOD

Metcon (AMRAP – Rounds and Reps)

RX+

100m Run

Clean complex of;

4 Power Clean (155/115lbs)

4 Hang Power Clean

AMRAP 12min

RX

100m Run

4 Power Clean (135/95lbs)

4 Hang Power Clean

AMRAP 12min

100m Run

4 Power Clean

4 Hang Power Clean

AMRAP 12min
Power Cleans + Hang Power Cleans are done as a Complex unbroken