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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

Assault Bike (Cals.)

Wall Balls (20/14 lb.)

Burpee Plate Jumps (45/25-lb. plate)

Rx

Row (Cals.)

Wall Balls (20/14 lb.)

Burpee Plate Jumps (45/25-lb. plate)

Fitness

Row(Cals.)

Wall Balls

Burpee Plate Jumps

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