7.15.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

15/10 Bike Cals

then… 2 Rounds

10 Kang Squats

10 Spiderman Lunges

10m Duck Walk

10 Firehydrants (each leg)

Coaching

5×5

Rest 90

Back Squat (5-5-5-*5-*5-*5-*5-*5)

Metcon

Metcon (4 Rounds for reps)

16 Min EMOM

1. 30s Max Burpee over KB

2. 30s Max RKBS 53/35

3. 30s Max Burpee over KB

4. 30s Max Goblet Squat 53/35