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Firebird CrossFit – All Levels

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Weightlifting

Back Squat (5 x 2 )

WOD

Metcon (Time)

Rx+

10-9-8-7-6-5-4-3-2-1

Clapping Push-ups

SA DB Snatch (50/35lb.) (switch sides as needed)

Rx

10-9-8-7-6-5-4-3-2-1

Push-ups

SA DB Snatch (35/20lbs.) (switch sides as needed)

Fitness

10-9-8-7-6-5-4-3-2-1

Knee Push-ups

SA DB Snatch (switch sides as needed)

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