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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (3 x 5 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

10 Box Jump Overs (24/20 in.)

20 Plank DB Rows (50/35 lb.)

30 Sit-ups

AMRAP 15 min.

Rx

10 Box Jump Overs (24/20 in.)

20 Plank DB Rows (35/20 lb.)

30 Sit-ups

AMRAP 15 min.

Fitness

10 Lateral Box Step Overs

15 Plank DB Rows

20 Sit-ups

AMRAP 15 min.

*Every 3 min., perform 10 Power Clean and Jerks with the dumbbells. WOD starts with DB C&J

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