Supa
Firebird CrossFit – All Levels
Weightlifting
Sumo Deadlift (1 x 3 )
5 sets above 85%
Sumo Deadlift (5 x 3 )
Same weight across all sets
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx
20 Russian Twists
300-m Run
40 Plate Jumps – (plate 45)
AMRAP 10 min.
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