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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

Run 800 m

30 Pull-ups

Run 600 m

15 Bar Muscle-ups

Run 400 m

Rx

Run 800 m

25 Pull-ups

Run 600 m

10 Bar Muscle-ups

Run 400 m

Fitness

Run 800 m

20 Ring Rows

Run 600 m

15 Jumping Chest 2 Bar Pullups

Run 400 m

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