26
Dec
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