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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

20 Squat Cleans (95/65 lb.)

20 Burpees

20 Russian KB Swings (24/16 kg)

15 Squat Cleans (115/75 lb.)

15 Burpees

15 Russian KB Swings (24/16 kg)

10 Squat Cleans (135/95 lb.)

10 Burpees

10 Russian KB Swings (24/16 kg)

5 Squat Cleans (185/135 lb.)

5 Burpees

5 Russian KB Swings (24/16 kg)

Rx

20 Squat Cleans (75/55 lb.)

20 Burpees

20 Russian KB Swings (16/12 kg)

15 Squat Cleans (95/65 lb.)

15 Burpees

15 Russian KB Swings (16/12 kg)

10 Squat Cleans (115/85 lb.)

10 Burpees

10 Russian KB Swings (16/12 kg)

5 Squat Cleans (155/105 lb.)

5 Burpees

5 Russian KB Swings (16/12 kg)

Fitness

15 Power Cleans

15 Burpees

15 Russian KB Swings

10 Power Cleans

10 Burpees

10 Russian KB Swings

10 Power Cleans

10 Burpees

10 Russian KB Swings

5 Power Cleans

5 Burpees

5 Russian KB Swings

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