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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

10 Wall Climbs

20 Strict HSPU

30 Parallette Pass-throughs

40 Pull-ups

50 Box Jump Overs (24/20 in.)

60 Hip Extensions

70 Double-unders

Rx

10 Wall Climbs

20 HSPU

30 Parallette Pass-throughs

40 Pull-ups

50 Box Jump Overs (24/20 in.)

60 Hip Extensions

70 Double-unders

Fitness

10 Plank Get-up Get-downs

20 Pike Round-the-Worlds

30 Parallette Pass-throughs(2 for 1)

40 Ring Rows

50 Box Step Overs

60 Good Mornings

70 Single-unders

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