V Number One

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Strict HSPU

5 Plate V-ups (15/10 lb.)

7 Power Cleans (115/75 lb.)

AMRAP 4 min.

Rest 1 min.

4 rounds

Rx

3 HSPU

5 V-ups

7 Power Cleans (95/65 lb.)

AMRAP 4 min.

Rest 1 min.

4 rounds

Fitness

5 Seated DB Presses

5 Tuck-ups

7 Power Cleans

AMRAP 4 min.

Rest 1 min.

4 rounds