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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Sin-D (AMRAP – Rounds and Reps)

Rx+

4 Pull-ups

8 Handstand Push-ups

16 Back Squats (45/35 lb.)

AMRAP 20 min.

Rx

3 Pull-ups

6 Handstand Push-ups

12 Back Squats (45/35 lb.)

AMRAP 20 min.

Fitness

4 Ring Rows

8 Presses (DB or BB)

16 Air Squats

AMRAP 20 min.

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