Manic Monday

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Clean and Jerk (1 x 3 )

WOD

Metcon (Time)

Rx+

10 Power Clean and Jerks (115/75 lb.)

10 Alt. Jumping Lunges

200-m KB Front-Rack Carry (32/24kg.)

3 rounds

Rx

10 Power Clean and Jerks (95/65 lb.)

10 Alt. Jumping Lunges

200-m KB Front-Rack Carry(24/16kg)

3 rounds

Fitness

10 Power Clean and Jerks

10 Alt. Lunges

200-m KB Front-Rack Carry

3 rounds