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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (3 x 5 )

WOD

Metcon (AMRAP – Reps)

Rx+

10 Alt. Pistols

12 Ring Dips

In what is left of 2 min., perform:

AMRAP Double-unders

5 rounds

Rx

14 Air Squats

10 Ring Dips

In what is left of 2 min., perform:

AMRAP Double-unders

5 rounds

Fitness

12 Air Squats

12 Box Dips / Tricep Dips

In what is left of 2 min., perform:

AMRAP Single Unders

5 rounds

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