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.