Gozer the Destructor

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

6 Ring Dips

6 Single DB Front Squats (60/45 lb.)

5 rounds

Rest 3 min.

6 Ring Dips

6 Hang Power Cleans (185/135 lb.)

5 rounds

Rx

6 Ring Dips

6 DB Front Squats (50/35 lb.)

5 rounds

Rest 3 min.

6 Ring Dips

6 Hang Power Cleans (155/115 lb.)

5 rounds

Fitness

6 Box Dips

6 DB Front Squats

4 rounds

Rest 3 min.

6 Box Dips

5 Hang Power Cleans

4 rounds