Pull

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes

20 Jumping Jacks

10 Ring Rows

10 light KB Swings

10 Reverse Lunges

10 Kip Swings

Coaching

Pull-ups (Max Reps + Max eccentric x5 Rounds)

Metcon

Metcon (AMRAP – Reps)

12 Min Clock

1000m Row

then AMRAP

5 T2B

10 KBS 70/53

15 Jump Squats