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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+ / Rx

100-m Overhead KB Carry (*24/16-16/12kg)

12 Back Squats (95/65-75/45 lb)

200-m Front Rack KB Carry *

9 Overhead Squats

5 rounds

*Single KB (Switch at Turn)

Fitness

100-m Overhead KB Carry*

12 Back Squats

200-m Front Rack Carry *

9 Overhead Squats

5 rounds

*Single KB (Switch at Turn)

WOD – Home Gym

Metcon (Time)

Fitness

100-m Overhead KB Carry*

12 Back Squats

200-m Front Rack Carry *

9 Overhead Squats

5 rounds

*Single KB (Switch at Turn)

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