7.28.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Reverse Lunges

10 Lateral Lunges

10 Scorpions

10 Jump Squats

5 Dive Bomb Push Ups

Coaching

Team Up (3)

Movement Prep/Load

– Thruster

Metcon

Metcon (Calories)

Teams of 4 – AMRAP 24

1 Min ON / 3 Min OFF

10 DB Thruster 50/35

Max Bike Cals for remainder of Min

**Score is total team Cals