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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

8 DB Hang Power Snatches – L (50/35 lb.)

4 Ring Muscle-up

8 DB Hang Power Snatches – R

4 Ring Muscle-up

AMRAP 15 min.

Rx

6 DB Hang Power Snatches – L (50/35 lb.)

3 Bar Muscle-up

6 DB Hang Power Snatches – R

3 Bar Muscle-up

AMRAP 15 min.

Fitness

8 DB Hang Power Snatches – L

4 Pull up Variation

8 DB Hang Power Snatches – R

4 Pull up Variation

AMRAP 15 min.

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