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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx

800-m Run

Then:

200-m MB Run (20/14 lb.)

20 MB Front Squats

20 Hip Extensions

3 rounds

AMRAP 24 min.

Fitness

600-m Run

Then:

200-m MB Run

15 MB Front Squats

15 Hip Extensions

3 rounds

AMRAP 24 min.

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