8.3.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Band Pass Throughs

10 Band Pull Aparts

10 Banded Good Mornings

10 Single Leg Glute Bridges

10m Crab Walk

10m Bear Crawl

Coaching

1k Max Row

Rest 5 Minutes

10 Minutes to load Deadlift

5-5-5-5-5

1k Row (Time)

Max Effort 1k Row

Metcon

Seeing Stars (AMRAP – Reps)

AMRAP7

Wall Balls 20/14

*5 Deadlifts at the top of each minute. 225/155

***Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.