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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

1k Row

80 KB Swings (24/16 kg)

60 Push-ups

40 Jumping Pull-ups

20 KB Snatches

10 Clapping Push-ups

500-m Row

Rx

1k Row

80 KB Swings (16/12 kg)

60 Push-ups

40 Jumping Pull-ups

20 KB Snatches

10 Hand Release Push-ups

500-m Row

Fitness

750-m Row

70 KB Russian Swings

50 Push-ups

30 Jumping Pull-ups

20 KB Swings

10 Push-ups

500-m Row

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