Chip away

CrossFit Fireborne – CrossFit-Lite

Warm-up (No Measure)

6 Min

10 MB Thrusters

10 KBDL

10 Ring Rows

5 V-ups

Row Intervals (3 Rounds for time)

Rounds – 300m each

65% effort

75% effort

85% effort

Rest 1 min between sets

Metcon (Time)

Teams of 2 for time – Switch every 10 reps (YGIG)

– 100 Row Cals

– 80 Wall Balls (14/10)

– 60 KB Swings (53/35)

– 40 Ab-Mat Sit-Ups

– 20 Pull Ups
Rx + = increase weight