Almond Joy

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

500-m Row / 400-m Run

10 Power Clean (185/135 lb.)

3 rounds

Rx

500-m Row / 400-m Run

10 Power Clean (155/115 lb.

3 rounds

Fitness

500-m Row / 400-m Run

8 Power Cleans

3 rounds

WOD – Home Gym

Metcon (Weight)

10 DB Bent-over Rows (each side)

10 Object Dips (add load if possible)

5 sets

* Use the heaviest load possible.

* Rest between sets as needed.

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