Sup

Firebird CrossFit – All Levels

Weightlifting

Sumo Deadlift (1 x 3 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Sumo Deadlift (70-80% of above)

6 Ring Pushup

AMRAP 6min

Rx

3 Sumo Deadlift (60-70% of above)

6 Ring Pushup

AMRAP 6min

Fitness

3 Sumo Deadlift

6 Ring Pushup

AMRAP 6min