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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+

2-4-6-8-10 …

Thrusters (135/95 lb.)

15-30-45-60-75 …

Double-unders

AMRAP 20 min.

Rx

2-4-6-8-10 …

Thrusters (115/75 lb.)

15-30-45-60-75 …

Double-unders

AMRAP 20 min.

Fitness

2-4-6-8-10 …

Thrusters

30-60-90-120-150 …

Single-unders

AMRAP 20 min.

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