Rack em up
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
15 Front Squats (115/75 lb.)
12 DB Hang Split Cleans (50/35 lb.)
60-sec. Front-Rack Hold
5 rounds
Rx
15 Front Squats (95/65 lb.)
12 DB Hang Split Cleans (35/20 lb.)
60-sec. Front-Rack Hold
5 rounds
Fitness
10 Front Squats
8 DB Hang Split Cleans
60-sec. Front-Rack Hold
5 rounds
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