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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Sumo Deadlift (5 X 3 )

WOD – FBCF

Metcon (Time)

Rx

30 Med Ball Sit ups (straight arm) (20/14)

50 Lateral Plate Jumps (45lb)

30 Burpees

WOD – Home Gym

Metcon (Time)

Run 200 m with DB

Run 400 m

20 Goblet DB Cleans

Rest 1 min.

3 rounds

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