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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

60/40 cal. Assault Bike

4 Clusters (155/115 lb.)

8 Strict Chest-to-Bar Pull-ups

5 rounds

60/40 cal. Assault Bike

Rx

50/30 cal. Assault Bike

4 Clusters (135/95 lb.)

8 Strict Pull-ups

5 rounds

50/30 cal. Assault Bike

Fitness

40/25 cal. Assault Bike

4 Thrusters

8 Strict Ring Rows

5 rounds

40/25 cal. Assault Bike

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