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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+ / Rx

30-20-10

Lateral Barbell Jumps (double reps)

KB Heel Taps (16/12kg)

Deadlift (115/85 lb.) (95/65 lb.)

Rest 2 min.

10-20-30

Lateral Barbell Jumps (double reps)

KB Heel Taps

Power Clean (115/85 lb.) (95/65 lb.)

Fitness

30-20-10

Lateral Barbell Hops (double reps)

DB Heel Taps

Deadlift

Rest 2 min.

10-20-30

Lateral Barbell Hops (double reps)

DB Heel Taps

Power Cleans

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