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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

10 Burpee Box Jumps (24/20)

250 m Row

10 Deadlifts (225/155 lb.)

3 Rounds

Rx

10 Burpee Box Jumps (24/20)

250 m Row

10 Deadlifts (185/125 lb.)

3 Rounds

Fitness

10 Burpee Box Jumps

250 m Row

10 Deadlifts

3 Rounds

WOD

Metcon (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

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