5.29.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then 3 rounds

10 Air Squats

10 Russian Swings

10 Wall Balls

10 Up/Down Dogs

Coaching

7×1 Tempo

7s down / 3s pause

on the 90

*3-5 warm up sets to load to opening weight

Back Squat (7s down / 3s pause)

Metcon

Metcon (Time)

4 Rounds

400m Run

30 Russian Swings 53/35

30 Wall Balls 20/14 10’/9′