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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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