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Firebird CrossFit – All Levels
WOD – FBCF
weightlifting
Power Clean + Push Jerk (3 x 3 )
Power Clean + Push Jerk (3 x 1 )
Weightlifting Fitness:
Power Clean + Push Jerk (5 x 3 )
WOD – Home Gym
Metcon (4 Rounds for reps)
First Minute: Run 200 m
Second Minute: 12 Object Dips
Third Minute: 20 DB Swings
Fourth Minute: Rest
4 rounds
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