11
May
5.11.19
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
then 3 Rounds
10 Good Mornings
10 Suitcase DL
:20s Farmer Hold
10 V- Ups
:20 Plank
Coaching
Partner Up
Movement Prep
– Deadlift
Metcon
Partner
AMRAP
rest 1 Min
12 RFT
Metcon (Calories)
7 Min AMRAP
Row Cals (switch as needed)
Metcon (Time)
12 Rounds – YGIG (6 rounds each)
12 Deadlifts 135/95
6 Burpee over Bar