10
Oct
Pull-Ups
Announcements
Bring a Guest Contest!
8th through 14th, Bring in the most Guests and WIN a Free 30 minute ASCEND Session.
CrossFit Fireborne – CrossFit-Lite
Warm-up (No Measure)
300m run
Then…
3 Rounds
10 Ring Rows
10 Reverse Lunges
10 Light DB Thrusters
Pull-Ups
5×3 Alternating :3s Concentric/Eccentric
Metcon (Weight)
12 min EMOM
7 Jumping Pull-Ups
7 Bike Cals
7 Wall Balls (14/10)