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 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

RX+

Min 1: Row 300/250m

Min 2: 25 Box Jumps (24/20”)

Min 3: 15 Burpees

Min 4: Rest

6 Rounds

RX

Min 1: Row 300/250m

Min 2: 20 Box Jumps (24/20”)

Min 3: 12 Burpees

Min 4: Rest

6 Rounds

Fitness

Min 1: Row 250/200m

Min 2: 15 Step Ups

Min 3: 10 Burpees

Min 4: Rest

6 Rounds
The 6th round of the workout is for max reps.

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