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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (5 x 5 )

WOD

Metcon (Time)

Rx+

12 SDHP (95/65 lb.)

9 Hang Power Snatches

6 OH Squats

5 rounds

Rx

12 SDHP (75/45 lb.)

9 Hang Power Snatches

6 OH Squats

5 rounds

Fitness

12 SDHP

9 Hang Power Snatches

6 OH Squats

5 rounds

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