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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

0-5min

Row Max Cal.

5-10min

30 Cluster (115/85lbs)

10-15min

Assault Bike 40/30 cal.

15-20min

Squat Clean (115/85lbs) Max Reps

Rx

0-5min

Row Max Cal.

5-10min

30 Cluster (95/65lbs)

10-15min

Assault Bike 35/25 cal.

15-20min

Squat Clean (95/65lbs) Max Reps

Fitness

0-5min

Row Max Cal.

5-10min

30 Power Clean and Push Press

10-15min

Assault Bike 30/20 cal.

15-20min

Power Clean Max Reps

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