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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

3 Deadlifts @ 80%

10 Burpees

3 rounds

6 Deadlifts @ 70%

10 Burpees

3 rounds

9 Deadlifts @ 60%

10 Burpees

3 rounds

Rx

3 Deadlifts @ 70%

10 Burpees

3 rounds

6 Deadlifts @ 60%

10 Burpees

3 rounds

9 Deadlifts @ 50%

10 Burpees

3 rounds

Fitness

6 Deadlifts

6 Burpees

10 rounds

WOD – Home Gym

Metcon (Time)

10 DB Deadlift

10 Burpee

3-5 rounds

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