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