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Firebird CrossFit – All Levels View Public Whiteboard WOD SAMAN (Time) 8 Rounds for Time 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m run The Saman Hero WOD will include [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Partner Workout Rx 50 Squat Throw MB Over Pull-up rig to each other 50 MB Sit-up Throws 400-m MB Bear Hug Carry [...]