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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

27 x 20-m Shuttle Run

24 Burpee Knees-to-Elbows

21 (SA) DB Hang Clean and Jerks (50/35 lb.)

18 x 20-m Shuttle Run

21 Burpee Knees-to-Elbows

24 (SA) DB Hang Clean and Jerks

27 x 20-m Shuttle Run

Rx

27 x 20-m Shuttle Run

24 Burpee Knees-to-Elbows

21 (SA) DB Hang Clean and Jerks (35/25 lb.)

18 x 20-m Shuttle Run

21 Burpee Knees-to-Elbows

24 (SA) DB Hang Clean and Jerks

27 x 20-m Shuttle Run

Fitness

24 x 20-m Shuttle Run

21 Burpee Hanging Leg Raises

18 (SA) DB Hang Clean and Jerks

15 x 20-m Shuttle Run

18 Burpee Hanging Leg Raises

21 (SA) DB Hang Clean and Jerks

24 x 20-m Shuttle Run

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