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Firebird CrossFit – All Levels

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Weightlifting

Pick one

Weighted Pull-ups (3 x 3 )

Strict Pullup (3 x max set )

Strict Pullup

Pull-ups (3 x max set )

WOD

Metcon (Time)

Rx

750-m Row

200-m Run

Rest 2 min.

500-m Row

400-m Run

Rest 2 min.

250-m Row

600-m Run

Fitness

500-m Row

200-m Run

Rest 2 min.

500-m Row

400-m Run

Rest 2 min.

250-m Row

400-m Run