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Firebird CrossFit – All Levels

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Weightlifting

Squat Clean and Jerk (Heavy Single )

Power Clean and Jerk (Heavy Single )

Power Clean and Jerk

WOD – FBCF

Metcon (Weight)

1 Squat / Power Clean + Jerk

EMOM 10 min.
Rest 1 min at the end

Metcon (Weight)

3 Squat / Power Clean + Jerks

EMOM 10 min.