Strictly Speaking

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

4 Strict Chest 2 Bar Pullups

10 Back Squats (115/75 lb.)

4 Strict Ring Muscle-ups

10 Front Squats

3 rounds

Rx

4 Strict Pull-ups

10 Back Squats (95/65 lb.)

4 Strict Chest 2 bar Pullups

10 Front Squats

3 rounds

Fitness

4 Strict Ring Rows

8 Back Squats

4 Strict Ring Rows (Harder)

8 Front Squats

3 rounds

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