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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Overhead Squat (1 x 3 )

WOD

Metcon (Time)

Rx+

100-m Overhead MB Carry (20/14 lb.)

20 MB Russian Twists

20 MB GHD Hip Extensions

5 rounds

Rx

100-m Overhead MB Carry (20/14 lb.)

20 MB Russian Twists

20 GHD Hip Extensions

5 rounds

Fitness

100-m MB Carry

20 MB Russian Twists

20 Heavy Russian KB Swings

5 rounds

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