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Firebird CrossFit – All Levels
Weightlifting
Clean Complex (Complex must be unbroken)
Power Clean + Jerk
Squat Clean + Jerk
Part 1: As heavy as you can go in 10min
Fitness
Complex:
2 x Power Clean + Jerk
Work up to a heavy load for the Complex
WOD
Metcon (Time)
Part 2:
RX+
7 Squat Clean and Jerk (155/115lbs)
14 KB Swings (32/24kg)
21 DB Two handed G2OH (35/20lbs)
3 Rounds
RX
7 Squat Clean and Jerk (135/95lbs)
14 KB Swings (24/16kg)
21 DB Two handed G2OH (35/20lbs)
3 Rounds
Fitness
7 Power Clean and Jerk
14 KB Swings
21 DB Two handed G2OH
3 Rounds
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