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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Weightlifting

Split Jerk (5 x 3 )

Metcon (AMRAP – Reps)

Rx

Alternate movements for 30 sec. on, 30 sec. off

Max Calorie Row

Burpees

4 rounds

*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.

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