OHSQ

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10 Pass Throughs

10 PVC OH Squats

10m Duck Walk

10m Bear Crawl

10m Frog Hop

Coaching

Overhead Squat (5-5-5-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Clock

30/25 Bike Cals

50 KBS 70/53

then… AMRAP of

7 HR Push Ups

7 Wall Balls 20/14

7 Burpees

7 MB OHSQ 20/14