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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

Run 100 m

2 Power Clean + Jerks (185/135 lb.)

Every round add 100-m Run +

2 Power Clean + Jerks

AFAP in 24 min.

Rx

Run 100 m

2 Power Clean + Jerks (135/95 lb.)

Every round add 100-m Run +

2 Power Clean + Jerks

AFAP in 24 min.

Fitness

Run 100 m

2 Power Clean + Jerks

Every round add 100-m Run +

2 Power Clean + Jerks

AFAP in 24 min.

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