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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (5 x 1 )

Back Squat (5 x 3 )

WOD

Metcon (AMRAP – Reps)

Rx+

Odd min.: (30 Sec of work) Burpees

Even min.: (30 Seconds of work) KB Swings (32/24kg.)

8min.

Rx

Odd min.: (30 Sec of work) Burpees

Even min.: (30 Seconds of work) KB Swings (24/16kg.)

8min.

Fitness

Odd min.: (30 Sec of work) Burpees

Even min.: (30 Seconds of work) KB Swings

8min.

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