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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (4 Rounds for reps)

Rx+

20/12-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Strict Pull-ups

2 rounds

20/12-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Strict HSPUs

2 rounds

Rx

20/12-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Pull-ups

2 rounds

20/12-cal. Bike

With the time remaining in 3 min., perform:

AMRAP HSPUs

2 rounds

Fitness

12/8-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Strict Ring Rows

2 rounds

12/8-cal. Bike

With the time remaining in 3 min., perform:

AMRAP Seated DB Press

2 rounds

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