Hold This

Firebird CrossFit – All Levels

Weightlifting

Power Clean (1 x 3 )

perform 3 sets to get to a heavy triple

Power Clean (1 x 1 )

perform 3 sets to get to a heavy Single

WOD – FBCF

Metcon (Time)

Rx+

Accumulate 4 min. of a BB OH Hold (115/85 lb.)

*Every time they break, they perform 6 Hang Power Cleans

Rx

Accumulate 4 min. of a BB OH Hold (95/65 lb.)

*Every time they break, they perform 6 Hang Power Cleans

Fitness

Accumulate 4 min. of a BB OH Hold

*Every time they break, they perform 6 Hang Power Cleans