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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

15 deadlifts (275/185lbs)

21 ring dips

27 box jumps (24/20″)

rest 1min

3 rounds

Rx

15 deadlifts (225/135lbs)

18 ring dips

21 box jumps (24/20″)

rest 1min

3 rounds

Fitness

15 deadlifts

18 DB shoulder press

21 step ups

rest 1min

3 rounds

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