5.9.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then 3 Rounds

10 Pass Throughs

5 Dive Bomb Push Ups

10 Scapular Pull Ups

10 Hollows

10 Supermans

Coaching

Bar Muscle Up Progression

– Russian Dip

Metcon

Metcon (4 Rounds for reps)

:30 ON / :30 OFF – 4 Rounds

1. BMU

2. Bike Cals

3. HR Push Ups

4. Hollow Rocks