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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

60 Double-unders

12 Bar Muscle-ups

50 Double-unders

9 Bar Muscle-ups

40 Double-unders

6 Bar Muscle-ups

30 Double-unders

3 Bar Muscle-ups

Rx

60 Double-unders

12 Chest 2 Bar PU

50 Double-unders

9 Chest 2 Bar PU

40 Double-unders

6 Chest 2 Bar PU

30 Double-unders

3 Chest 2 Bar PU

Fitness

80 Single-unders

10 Jumping C2B

70 Single-unders

8 Jumping C2B

60 Single-unders

6 Jumping C2B

40 Single-unders

3 Jumping C2B

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