13
Mar
Get em all done
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
then 3 Rounds
10 MB Thrusters
5 Inchworm w/ Push Up
10 Ring Pull Ups/Rows
5 Monkey Jumps
Coaching
Movement Prep
Metcon
Metcon (4 Rounds for time)
0:00-7:00 to complete:
10-9-8-7-6-5-4-3-2-1
Wall Balls 20/14
Kettlebell Swing 70/53
7:00-14:00 to complete:
21-15-9
Box Jump 24/20
Pull-ups
HR Push-ups
14:00-21:00 to complete:
1000m Row
21:00-28:00 to complete:
40 Sit-ups
40 Burpees
40 Sit-ups
**Add :02 per Rep missed**