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Firebird CrossFit – All Levels

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Weightlifting

Power Clean (1 x 1 )

WOD

Metcon (Time)

Rx+

21-15-9

GHD Sit-ups

Burpee Plate Jumps (45lb.)

Suitcase Deadlifts (50/35 lb.)

*21-15-9 on each side.

Rx

21-15-9

Med Ball Sit ups (20/14 lb)

Burpee Plate Jumps (45lb.)

Suitcase Deadlifts (35/25 lb.)

*21-15-9 on each side.

Fitness

21-15-9

AbMat Sit-ups

Burpee Plate Jumps

Suitcase Deadlifts

*21-15-9 on each side.