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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

In a team of three:

15 Burpee

20 Single-arm DB Front Squats (55/35 lb.)

25 Box Jumps (30/24 in.)

30 Russian KB Swings (32/24 kg)

Rx

In a team of three:

15 Burpee

20 Single-arm DB Front Squats (50/25 lb.)

25 Box Jumps (24/20 in.)

30 Russian KB Swings (24/16 kg)

Fitness

In a team of three:

15 Burpee

20 Single-arm DB Front Squats

25 Plate Jumps

30 Russian KB Swings
* Everyone feeds into the Burpees one after the other

* No one can move to the next station until everyone is done

with the movement they are performing

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