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 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

Weightlifting

Bench Press (5 x 3 )

WOD

Metcon (Time)

Rx+

6-9-12

Thruster (95/65lbs)

Bar Facing Burpees

Rx

6-9-12

Thruster (75/45lbs)

Bar Facing Burpees

Fitness

6-9-12

Thruster

Bar Facing Burpees

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