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One class only on July 4th, 9 am! Wear your patriotic Garb!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
Sprint 200 m
Rest 1 min.
100 Double-unders
Rest 1 min.
5 rounds
Rx
Sprint 200 m
Rest 1 min.
80 Double-unders
Rest 1 min.
5 rounds
Fitness
Sprint 200 m
Rest 1 min.
50 Speed Steps / 100 singles
Rest 1 min.
5 rounds.
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