5.25.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m run

then 3 rounds

10 air squats

5 dive bomb push ups

10 scapular push ups

10 wall angels

10 spiderman lunges

Coaching

Team up – teams of 3

movement prep

Metcon

Metcon (Time)

Teams of 3

1800m run (switch every 200m)

180 Wall Balls (20/14)

180 KBS (53/35)

180 Overhead Walking Lunges w/ wall ball

**Split Reps evenly