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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

In partners:

100-cal. Row

90 Sit-ups

80 KB Swings (32/24 kg)

70 Lateral KB Jumps

60 KB Swings

50 Burpees

40 KB Swings

30 Toes-to-Bar

20 KB Swings

10 Ring Muscle-ups

Rx

In partners:

100-cal. Row

90 Sit-ups

80 KB Swings (24/16 kg)

70 Lateral KB Jumps

60 KB Swings

50 Burpees

40 KB Swings

30 Toes-to-Rings

20 KB Swings

10 Bar Muscle-ups

Fitness

In partners:

90-cal. Row

80 Sit-ups

70 KB Swings

60 KB Jumps

50 KB Swings

40 Burpees

30 KB Swings

20 Bar Hang Knee Tuck ups

10 KB Swings

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