Seventy 2

Firebird CrossFit – All Levels

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Weightlifting

Hang Complex (2) (Heavy Single )

1 high hang power clean + 1 mid thigh power clean + power clean + 1 front squat
15min to work up to a heavy complex

WOD – FBCF

Metcon (Time)

Rx+/Rx

6 Hang Power Clean (115/75 lb.)(95/65 lb.)

6 Front squat

6 knees-to-elbows

4 rounds

WOD – Home Gym

Metcon (Time)

6 Mountain Climbers

10 Reverse Lunges

12 Sit Ups

4 rounds