Long Road Home!

Firebird CrossFit – All Levels

Weightlifting

Clean and Jerk (1 x 3 )

Power Clean + Split Jerk (1 x 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

Part 2:

2 Hang Squat Clean

2 Jerk

2 Squat Clean and Jerk

AMRAP 9min

* Use 90% of their 3rep clean and jerk

Rx

Part 2:

2 Hang Power Clean

2 Jerk

2 Power Clean and Jerk

AMRAP 9min

* Use 85% of their 3rep clean and jerk

Fitness

Part 2:

2 Hang Power Clean

2 Jerk

2 Power Clean and Jerk

AMRAP 9min