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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Partner Workout

Rx+/Rx

P1 Performs:

15-10-5

Ring Push-ups

KB Swings (32/24 kg) /(24/16 kg)

While P2 Performs:

AMRAP cal. Row

Switch

Then:

P1 Performs:

15-10-5

Knees-to-Elbows

Front Squats (155/105 lb.) /(135/95 lb.)

While P2 Performs:

AMRAP cal. Row

Switch

Fitness

P1 Performs:

15-10-5

Push-ups

KB Swings

While P2 Performs:

AMRAP cal. Row

Switch

Then:

P1 Performs:

20 Sit-ups

15-10-5

Front Squats

While P2 Performs:

AMRAP cal. Row

Switch

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