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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

30 Double-unders

3-min. Barbell Front-rack Hold (135/95 lb.)

30 DB SA OH Weighted Pistols

60 Double-unders

2-min. Barbell Front-rack Hold

20 DB SA OH Weighted Pistols

90 Double-unders

1-min. Barbell Front-rack Hold

10 DB SA OH Weighted Pistols

Rx

30 Double-unders

3-min. Barbell Front-rack Hold (115/85 lb.)

30 DB SA Weighted Pistols

60 Double-unders

2-min. Barbell Front-rack Hold

20 DB SA Weighted Pistols

90 Double-unders

1-min. Barbell Front-rack Hold

10 DB SA Weighted Pistols

Fitness

60 Single-unders

3-min. Barbell Front-rack Hold

30 Weighted Backward Lunges

60 Single-unders

2-min. Barbell Front-rack Hold

20 Weighted Backward Lunges

90 Single-unders

1-min. Barbell Front-rack Hold

10 Weighted Backward Lunges

WOD – Home Gym

Metcon (Time)

30 Double Unders

3 min. DB Front Rack Hold

30 DB SA OH Weighted Pistols

60 Double Unders

2 min. DB Front Rack Hold

20 DB SA OH Weighted Pistols

90 Double Unders

1 min. DB Front Rack Hold

10 DB SA OH Weighted Pistols

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