5.5.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then 3 rounds

10 pass throughs

10 PVC Thrusters

10 Ring Rows/Pull Ups

10 Spider man lunges w/rotation

Coaching

Team Up

Movement Prep

Metcon

Metcon (Time)

Teams of 3

Team “FRAN”

60 Thrusters 105/75

60 Pull Ups

800m Run (all together)

45 Thrusters

45 Pull Ups

400m Run (all together)

30 Thrusters

30 Pull Ups

200m Run (all together)

*partners split work evenly, and run all together