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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

21-15-9

GHD Situps

KB Swings (24/16kg)

18-12-6

GHD Situps

Hang Power Snatch (115/85lbs)

Rx

21-15-9

Weighted Medball Situps (20/14)

KB Swings (16/12kg)

18-12-6

Weighted Medball Situps

Hang Power Snatch (95/65lbs)

Fitness

21-15-9

Situps

KB Swings

18-12-6

Situps

Hang Power Snatch

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