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Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

Run 400 m

25 Shoulder-to-Overhead (115/75 lb.)

3 rounds

*Every time you break on the barbell, perform 10 Burpees.

Rx

Run 400 m

25 Shoulder-to-Overhead (95/65 lb.)

3 rounds

*Every time you break on the barbell, perform 10 Burpees.

Fitness

Run 400 m

25 Shoulder-to-Overhead

3 rounds

*Every time you break on the barbell, perform 7 Burpees.