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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

3 Ring Muscle-ups

6 Handstand Push-ups

9 GHD Sit-ups

12 Hip Extensions

7 rounds

Rx

3 Bar Muscle-ups

6 Handstand Push-ups

9 GHD Sit-ups

12 Hip Extensions

7 rounds

Fitness

6 Jumping Chest 2 Bar

9 Seated DB Press

12 AbMat Sit-ups

14 DB Good Mornings

7 rounds

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