Rub A Dub Dub Three Jerks in a Tub

Firebird CrossFit – All Levels

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Weightlifting

Squat Clean and Split Jerk (1 x 3 )

WOD

Metcon (Time)

Rx+ /

21-15-9

Strict HSPU / Handstand Push-ups

DB Lateral Step Overs (50/35lb.)(35/20)

100-m Single-arm DB OH Carry

Fitness

21-15-9

Seated DB Press

DB Lateral Stationary Step Overs

100-m Single-arm DB OH Carry