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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

60 Toes-to-Bars

Every minute perform:

8 Box Jumps (24/20 in.)

1 min Rest.

20 Ring Muscle-ups

Every minute perform:

8 Wall Balls (20/14 lb.)

Rx

50 Toes-to-Bars

Every minute perform:

6 Box Jumps (24/20 in.)

1 min Rest.

30 Chest To Bar Pullups

Every minute perform:

6 Wall Balls (20/14 lb.)

Fitness

60 Lying Hands to Feet

Every minute perform:

8 Step-ups

20 False-Grip Ring Rows

Every minute perform:

6 Wall Balls

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