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**