Pull-Ups

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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)