Keep it on the DL
Firebird CrossFit – All Levels
Weightlifting
Sumo Deadlift (3 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
3 Ring Muscle-ups
9 Thrusters (95/65 lb.)
AMRAP 10 min.
Rx
3 Bar Muscle-ups
9 Thrusters (95/65 lb.)
AMRAP 10 min.
Fitness
4 Pulls – C2B, PU, Ring Row
8 Thrusters
AMRAP 10 min.
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