8
Oct
Pull Uppp
Announcements
Bring a Guest Contest!
8th through 14th, Bring in the most Guests and WIN a Free 30 minute ASCEND Session.
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
10-12 min
150m Row
10 PVC Pass Throughs
10 Kip Swings
10 light KBS
:15 sec hollow hold
Coaching
Pull-ups (5×5 w/ max eccentric + :30 sec plank Rest 90 sec)
Metcon
Metcon (AMRAP – Reps)
15 min AMRAP
30 Cal Row, 50 KBS (53/35)
then… amrap for remaining time
7 HR Pushups
7 Wall Balls (20/14)
7 Pull Ups