Heavy to Light to Fast
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
10 Hang Power Cleans (185/135 lb.)
10 Ring Muscle-ups
20 Hang Power Cleans (135/95 lb.)
8 Ring Muscle-ups
30 Hang Power Cleans (115/75 lb.)
6 Ring Muscle-ups
40 Hang Power Cleans (95/65 lb.)
4 Ring Muscle-ups
Rx
10 Hang Power Cleans (135/95 lb.)
8 Bar Muscle-ups
20 Hang Power Cleans (115/85 lb.)
6 Bar Muscle-ups
30 Hang Power Cleans (95/65 lb.)
4 Bar Muscle-ups
40 Bar Power Cleans (75/55 lb.)
2 Bar Muscle-ups
Fitness
15 Hang Power Cleans
10 Burpee Jumping Pull-ups
20 Hang Power Cleans
8 Burpee Jumping Pull-ups
25 Hang Power Cleans
6 Burpee Jumping Pull-ups
30 Hang Power Cleans
4 Burpee Jumping Pull-ups
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