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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Overhead Squat (3 x 5 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

4 Barbell Back Rev. Lunges + 4 OH Squats (115/85 lb.) (Complete Complex 3x)

8 Burpee Box Jump Overs

AMRAP 12 min.

Rx

4 Barbell Back Rev. Lunges + 4 OH Squats (95/65 lb.) (Complete Complex 3x)

8 Burpee Box Jump Overs

AMRAP 12 min.

Fitness

4 Barbell Back Rev. Lunges + 4 OH Squats(Complete Complex 3x)

8 Box Jumps/Step-overs

AMRAP 12 min.

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