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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

200-m Run

20 Weighted Hip Extensions (45/25 lb.)

200-m DB Front Rack Carry (50/35 lb.) R out L Back

10 BB Front Squats (115/75)

Rest 90 sec.

3 rounds

Rx

200-m Run

20 Weighted Hip Extensions (25/15 lb.)

200-m DB Front Rack Carry (35/25 lb.) R out L Back

10 BB Front Squats (95/65)

Rest 90 sec.

3 rounds

Fitness

200-m Run

20 Plate Good Mornings

200-m DB Carry

10 BB Front Squats

Rest 90 sec.

3 rounds

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