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Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx
60 Double-unders
30 Deadlifts (135/95 lb.)
15 Handstand Push-ups
3 rounds
Rest 2 min between rounds
Fitness
60 Speed Steps
30 Deadlifts
10 Seated Dumbell Presses
3 rounds
Rest 2 min between rounds
WOD – Home Gym
Metcon (Time)
60 Speed Steps
30 DB Deadlifts
10 Seated Dumbell Presses
3 rounds
Rest 2 min between rounds
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