5
May
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