Julian 78
Firebird CrossFit – All Levels
WOD – FBCF
Sumo Deadlift (7 x 1 )
Start sets at 75-85% work to heavy Single
Sumo Deadlift (5 x 3 )
WOD – Home Gym
Metcon (Time)
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
Scale where needed.
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
On the Minute for As Far As Possible:
“X” Burpees
Round 1 – 3 Burpees
Round 2 – 4 Burpees
Round 3 – 5 Burpees
Continue to add (1) rep for as far as possible.
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