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Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

45 Lateral Bar Jumps

40 Front Squats (95/65 lb.)

35 Lateral Bar Jumps

30 Hang Power Cleans

25 Lateral Bar Jumps

20 Hang Squat Cleans

Rx

45 Lateral Bar Jumps

40 Front Squats (75/55 lb.)

35 Lateral Bar Jumps

30 Hang Power Cleans

25 Lateral Bar Jumps

20 Hang Squat Cleans

Fitness

40 Lateral Bar Hops

35 Front Squats

30 Lateral Bar Hops

25 Hang Power Cleans

20 Lateral Bar Hops

15 Hang Squat Cleans