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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

1 Thruster (155/135 lb.)

1 Weighted Pull-up (35/20 lb.)

Add 1 rep to each movement

each round

As far as possible in 14 min.

Rx

1 Thruster (135/95 lb.)

1 Pull-up

Add 1 rep to each movement

each round

As far as possible in 14 min.

Fitness

1 Thruster

1 Strict Ring Row

Add 1 rep to each movement

each round

As far as possible in 14 min

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