Julian 130

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+ – Fully Loaded

3 Squat Clean (185/125 lb.)

Max set unbroken Power Clean

3 rounds

Rest 5 min.

Rx – Partially Loaded

10 DB Squat Clean (50/35 lb.)

Max set unbroken DB Squat Clean

3 rounds

Rest 5 min.

Metcon (Weight)

Find your heaviest 3 rep Power Clean in 5 min.

Metcon (AMRAP – Reps)

AMRAP DB Power Clean in 5 minutes.

WOD – Home Gym

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Clusters

200 Meter Run

Metcon (No Measure)

3 Giant Sets:

50′ Single Arm Overhead Walking Lunge (Right)

15 Single Arm Deadlifts (Right)

50′ Single Arm Overhead Walking Lunge (Left)

15 Single Arm Deadlifts (Left)

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