Ring of Power

Firebird CrossFit – All Levels

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Weightlifting

Power Clean (3 x 3 )

Power Clean (3 x 1 )

Weighlifting (Beginners)

Power Clean (5 x 3 )

WOD

Metcon (Time)

Rx

Accumulate 4 min. in a Ring Plank. Every time you break, perform a 50m Run.

Fitness

Accumulate 4 min. in a Plank. Every time you break, perform a 50m Run.