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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Front Squat (5 X 3 )

Gymnastics

Metcon (No Measure)

EMOM for 5-10 min

Rx

Open Prep Pick a skill:

Handstand Walk

HSPU

Chest-to-Bar Pull-up

Fitness

Open Prep Pick a skill:

Handstand Hold

Box Pike HSPU

Pull-up

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