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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

400-m KB/DB Farmers Carry (/24/16 kg)(50/35lb.)

30 Parallette Pass-throughs

3 rounds

*Every time you put the KB/DB’s down, perform 10 Russian KB Swings before starting again.

Rx

400-m KB Farmers Carry (16/12 kg)(35/25)

25 Parallette Pass-throughs

3 rounds

*Every time you put the KB/DB’s down, perform 10 Russian KB Swings before starting again.

Fitness

400-m KB/DB Farmers Carry

25 Kick-backs

3 rounds

*Every time you put the KB/DB’s down, perform 10 Russian KB Swings before starting again.

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