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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx

400-m Run

500-m Row

Rest 4 min.

200-m Run

250-m Row

Rest 2 min.

3 rounds

Fitness

400-m Run

500-m Row

Rest 4 min.

200-m Run

250-m Row

Rest 2 min.

2 rounds

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