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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

14 Shoulder-to-Overhead

Run 800 m

12 Shoulder-to-Overhead

Run 400 m

10 Shoulder-to-Overhead

Run 800 m

8 Shoulder-to-Overhead

Men: 135-155-175-195

Women: 95-105-115-125

Rx

14 Shoulder-to-Overhead

Run 800 m

12 Shoulder-to-Overhead

Run 400 m

10 Shoulder-to-Overhead

Run 800 m

8 Shoulder-to-Overhead

Men: 115-135-155-175

Women: 75-95-105-115

Fitness

14 Shoulder-to-Overhead

Run 600 m

12 Shoulder-to-Overhead

Run 400 m

10 Shoulder-to-Overhead

Run 600 m

8 Shoulder-to-Overhead

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