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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

50 Double-unders

30 Toes-to-bars

20 Squat Snatches (95/65 lb.)

30 Toes-to-bars

50 Double-unders

Rx

50 Double-unders

30 Toes-to-bars

20 Squat Snatches (75/55 lb.)

30 Toes-to-bars

50 Double-unders

Fitness

50 Speed Steps

30 Wall-lying Hands-to-feet

20 Squat Snatches

30 Wall-lying Hands-to-feet

50 Speed Steps

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