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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Metcon (Time)

Partner Workout


50 Squat Throw MB Over Pull-up rig to each other

50 MB Sit-up Throws

400-m MB Bear Hug Carry (switch as needed)

50 Russian Twist Throws to each other

50 Partner Wall Balls

(20/14 lb.)

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