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Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

21-15-9

Weighted Step-ups (50/35 lb)

KB Snatches, each side (24/16 kg)

500m Row between each round

Rx

21-15-9

Weighted Step-ups (35/20 lb.)

KB Swings (24/16 kg)

500m Row between each round

Fitness

21-15-9

Weighted Step-ups

KB Swings

500m Row between each round