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 In Workouts of the Day (WODS)

Announcements

Nutrition Challenge dates to remember
2nd BOD POD Feb 3 – Schedule your appointment now!!!
2nd WOD Feb 4 @ 10am

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

RX+

Min 1: 15/10 Cal Row

Min 2: 10 Handstand Pushup

Min 3: 50 Double Unders

Min 4: 6 Ring Muscle Ups

5 Rounds, 5th round is for max reps!

RX

Min 1: 15/10 Cal Row

Min 2: 10 Handstand Pushup

Min 3: 40 Double Unders

Min 4: 8 Chest to Bar PU / PU

5 Rounds, 5th Round is for max reps!

Fitness

Min 1: 10/8 Cal Row

Min 2: 10 Pike Push ups

Min 3: 40 Speed Steps

Min 4: 6 Seated Bar pullups

5 Rounds, 5th round is for max reps!

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