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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (3 x 5 )

WOD

Metcon (Time)

Rx+

40 DB Squat Cleans (50/25 lb.)

40 DB Shoulder-to-Overhead

400-m Run

Rx

40 DB Squat Cleans (35/20 lb.)

40 DB Shoulder-to-Overhead

400-m Run

Fitness

30 DB Front Squats

30 DB Shoulder-to-Overhead

300-m Run

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