Spic and Span

Firebird CrossFit – All Levels

Weightlifting

Clean and Jerk (5 x 3 )

WOD – FBCF

Metcon (Time)

Rx+/Rx

10 Squat Cleans (115/75 lb.) (95/65 lb.)

10 Push Jerks

10 Power Cleans

10 Clean and Jerks

Fitness

7 Squat Cleans

7 Push Jerks

7 Power Cleans

7 Clean and Jerks