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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

In Partners:

25 Thrusters (95/65lb.)

25 Pull-ups

20 Hang Squat Cleans

20 Burpees

15 Squat Snatches

15 Def. HSPUs (25lb) plate

Rx

In Partners:

25 Thrusters (75/45lb.)

25 Pull-ups

20 Hang Squat Cleans

20 Burpees

15 Squat Snatches

15 HSPUs

Fitness

In Partners:

25 Thrusters

25 Jumping Pull-ups

20 Hang Power Cleans

20 Burpees

15 Power Snatches

15 Push-ups

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