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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

Tabata

Double-unders

Front Squats (75/55 lb.)

Double-unders

Back Squats (75/55 lb.)

Rx

Tabata

Double-unders

Front Squats (65/45 lb.)

Double-unders

Back Squats (65/45 lb.)

Fitness

Tabata

Speed steps

Front Squats

Speed Steps

Back Squats

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