6.5.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

300m Row

then 3 rounds

5 Up/Down Dogs

10 MB Thruster

10 Spiderman Lunge

10 KBDLHP

Coaching

Technique practice

then….

4×8 each

Rest 60

KB Clean Technique (4×8 each)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

15/12 Row Cals

15 Wall Balls 20/14