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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+/Rx

30 sec. Row for Cals.

30 sec. Rest

30 sec. Ring Dips

30 sec. Rest

30 sec. DB Row + Burpee (50/35)(35/20)

30 sec. Rest

5 rounds

WOD – Home Gym

Metcon (AMRAP – Reps)

Rx+/Rx

Partially Loaded

30 sec. DU/SU

30 sec. Rest

30 sec. Object Dip

30 sec. Rest

30 sec. DB Row + Burpee

30 sec. Rest

5 Rounds

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