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Firebird CrossFit – All Levels

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Weightlifting

Power Clean (Heavy 5 Reps)

20 min cap

WOD – FBCF

Metcon (7 Rounds for time)

Rx+

6 Firebreathers (50/35 lb.)

10 Toes-to-bars

Perform 1 round every

2 min.

7 rounds

Rx

4 Firebreathers (35/20 lb.)

8 Toes-to-bars

Perform 1 round every

2 min.

7 rounds

Fitness

6 Firebreathers

10 Wall-lying Feet-to-hands

Perform 1 round every

2 min.

7 rounds

WOD – Home Gym

Metcon (7 Rounds for time)

6 Firebreathers

10 Wall-lying Feet-to-hands

Perform 1 round every

2 min.

7 rounds