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Firebird CrossFit – All Levels
WOD
ménage à trois (AMRAP – Reps)
Rx+
3 rounds Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
2 rounds Nancy
400-m Run
15 OH Squats (95/65 lb.)
1 round Eva
800-m Run
30 KB Swings (32/24 kg)
30 Pull-ups
Rx
3 rounds Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
2 rounds Nancy
400-m Run
15 OH Squats (75/55 lb.)
1 round Eva
800-m Run
30 KB Swings (24/16 kg)
30 Pull-ups
Fitness
3 rounds Cindy
5 Jumping Pull-ups
10 Push-ups
15 Air Squats
2 rounds Nancy
400-m Run
15 OH Squats
1 round Eva
800-m Run
20 KB Swings
30 Jumping Pull-ups
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