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Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
Row 500 m
7 OH Squats (185/115 lb.)
Rest 3 min.
4 rounds
Rx
Row 500 m
7 OH Squats (155/95 lb.)
Rest 3 min.
4 rounds
Fitness
Row 500 m
9 OH Squats
Rest 3 min.
4 rounds
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