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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+/Rx

100m KB OHC 1 KB (24/16kg) (16/12kg)

10 KB snatch (5 each side)

100m row

200m KB OHC

20 KB swings

200m row

300m KB OHC

30 KB snatch

300m row

400m KB OHC

40 KB swings

400m row

Fitness

100m KB OHC

10 KB swings

100m row

8 rounds

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