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Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
9-12-15
Front Squats (155/105lbs)
400-m Run
Followed by:
18-24-30
Box Jumps (30/24 in.)
200-m Run
Rx
9-12-15
Front Squats (135/95lbs)
400-m Run
Followed by:
18-24-30
Box Jumps (24/20 in.)
200-m Run
Fitness
9-12-15
Front Squats
200-m Run
Followed by:
18-24-30
Step-ups
200-m Run
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