17
Jan
Pull Starter
CrossFit Fireborne – CrossFit-Lite
Warm-up (No Measure)
8 Min
7 Jump Squats
7 Ring Rows
7 Pass Throughs
:10s Farmers Hold
Pull Up (7-6-5-4-3-2-1)
:60s Rest
Metcon (Time)
5 Rounds (14 min Cap)
12 Alt. DB Bent-over Row (30/20)
10 Row Cals
8 V-Ups
Rx+ = 15 Cals, 6 T2B
Aftercare
Banded lat stretch :20s each side (x2)
Forearm mash