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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Turkish Get Up (1 Right, 1 left (unbroken))

WOD

Metcon (Time)

Rx+

10 MB Sit-ups (Ball above Head) (30/20 lb.)

50-m KB/Plate Carry 32/24kg. – 45/25lb (Anyhow)

5 rounds

Rx

10 MB Sit-ups (Ball Above Head) (20/14 lb.)

50-m KB/Plate Carry 24/16kg. – 25/15lb (Anyhow)

5 rounds

Fitness

10 MB Sit-ups

50-m Heavy KB/Plate Carry (Anyhow)

5 rounds

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