25
Aug
Back Squat and Partner Work
CrossFit Fireborne – CrossFit
Warm-up (No Measure)
10 min
150m Row
:20s Bottom Hold Squat
:10s Bar Hang
200m Run
10 Frog Hops
5 Push ups
Back Squat (5×5 @ 75% & 3×3 @ 85%)
Metcon (Time)
Partner Up!
1000m Row – switch every 250m
4 rounds…
10m KB/DB Carry Relay (140/106-100) – 5m pass/each
10m Goblet Lunge Relay (70/53-50) – 5m pass/each
Cash out…
400m sprint relay
25 burpees each