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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+ / Rx

1 min. Row (cal.)

1 min. MB OH Sit-ups (20/14 lb.)

1 min. Alt. DB Rows in Plank (50/35 lb.) (35/25 lb.)

1 min. Rest

4 rounds

Fitness

1 min. Row (cal.)

1 min. MB Sit-ups

1 min. Alt. DB Rows in Plank

1 min. Rest

4 rounds

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