7.11.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Arm Circles

20 Pocket Taps

10 Spiderman Lunges

5 Dive Bomb Push Ups

Coaching

5×5 Strict Dip Hardest Variation (*weighted if needed)

Find working variation

R60-90 between working sets

Ring Dips (5-5-5-5-5 (*weighted))

Metcon

Metcon (Time)

5 RFT

15 Air Squats

15 Burpees

15 HR Push Ups