4.11.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Penguin Jumps/DU

10 Pass Throughs

10 Ring Rows

10 Scapular Push Ups

10 KBDL

Coaching

Bent Over Row (5×8 Build to Heavy Rest 90)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

30 Double Unders

20 Renegade Rows 50/35

15 Wall Balls 20/14

10 T2B