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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

100-75-50-25

Double-unders

10-15-20-25

Thrusters (95/65 lb.)

Jumping Lunges

Rx

100-75-50-25

Double-unders

10-15-20-25

Thrusters (75/45 lb.)

Jumping Lunges

Fitness

150-125-100-50

Single-unders

10-12-16-20

Thrusters

Lunges

WOD – Home Gym

Metcon (Time)

100-75-50-25

Double-unders

10-15-20-25

DB Thrusters

Jumping Lunges

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