Hump Day
Firebird CrossFit – All Levels
Weightlifting
Sumo Deadlift (2 x 3 )
Sumo Deadlift (2 x 3 )
Sumo Deadlift (1 x 3 )
Weightlifting Fitness:
Sumo Deadlift (5 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
Rx – In Partners
20 Russian Twists (I go you go) [all 20]
200-m Run together
20 Plate Jumps – Alternating – (10 per person) (plates Men 2- 45’s, Women 1 – 45)
AMRAP 7 min.
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