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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Power Snatch (1 x 1 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

Max Set Power Snatches @ 80 % 1RM

10 HSPU

24 Hip Extensions

AMRAP 10 min.

Rx

Max Set Power Snatches @ 75 % 1RM

8 HSPU

20 Russian Swings (32/24)

AMRAP 10 min.

Fitness

Max Set Power Snatches

10 Seated DB Press

20 Russian Swings (Heavy)

AMRAP 10 min.
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