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Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
3 Ring Muscle-ups
6 Handstand Push-ups
9 GHD Sit-ups
12 Hip Extensions
7 rounds
Rx
3 Bar Muscle-ups
6 Handstand Push-ups
9 GHD Sit-ups
12 Hip Extensions
7 rounds
Fitness
6 Jumping Chest 2 Bar
9 Seated DB Press
12 AbMat Sit-ups
14 DB Good Mornings
7 rounds
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