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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (1 x 3 )

WOD

Metcon (Time)

Rx+

10 Back Squats (155/115 lb.)

80 Double-unders

5 rounds

Rx

10 Back Squats (135/95 lb.)

60 Double-unders

5 rounds

Fitness

10 Back Squats

60 Speed Steps

5 rounds

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