Pepper

Firebird CrossFit – All Levels

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Weightlifting

Clean and Jerk (1 x 3 )

Split Jerk

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

2 Power Clean

2 Split Jerk

2 Clean and Split Jerk

AMRAP 9 min.

* use 85% of their 3 rep clean and jerk

WOD – Home Gym

Metcon (Weight)

Loaded

8-10 DB Power Clean and Split Jerk

EMOM 7 min.

Unloaded

4-5 Sit up Get Ups to handstand

EMOM 7 min.

Metcon (AMRAP – Rounds and Reps)

Loaded

4 DB Power Clean

4 DB Split Jerk

4 DB Clean and Split Jerk

AMRAP 9 min.

Unloaded

3 Sit up Get ups

9 Foot anchored Sit-ups

18 High Knees

AMRAP 9 min.