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