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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Squat Snatch (Heavy Three)

10 Min Time Cap

Weightlifting Fitness:

Power Snatch (Heavy Three)

10 Min Time Cap

WOD

Metcon (Time)

Rx

Max Set Unbroken Squat Snatches

Run 400 m

5 rounds

* Use 60% of heavy 3-Rep load

Fitness

10 Squat Snatches

Run 400 m

5 rounds

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