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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

30 Bar Muscle-ups

Every minute, perform

8 Reverse Lunges

50 Ring Dips

Every minute, perform

8 Jumping Pull-ups

Rx

20 Bar Muscle-ups

Every minute, perform

8 Reverse Lunges

40/30 Ring Dips

Every minute, perform

8 Jumping Pull-ups

Fitness

30 Jumping Chest 2 Bar Pullup/Pushup

Every minute, perform

8 Reverse Lunges

30 Box/Bench Dips

Every minute, perform

5 Jumping Pull-ups

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