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Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
6-9-12-15-18-21
Plate Squats (25/15 lb.)
Plate Sit-ups
100-m Plate Carry
Rx
6-9-12-15-18-21
Plate Squats (15/10 lb.)
Plate Sit-ups
100-m Plate Carry
Fitness
6-9-12-15-18-21
Plate Squats
Plate Sit-ups
100-m Plate Carry
If the Plate touches the ground, they need to stop and perform 5 Burpees.
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