Samurai

Firebird CrossFit – All Levels

Weightlifting Fitness:

Sumo Deadlift (1 1 1 1 1 1)

Deadlift (3 3 3 3 3 3)

WOD

Metcon (Time)

Rx+

Unbroken

50-40-30-20-10-20–30-40-50

Double Unders

RX

Unbroken

30-20-10-20-30-20-10

Double Unders

Fitness

5 x 10 Double Under Attempts