24
Nov
Pull-ups
CrossFit Fireborne – CrossFit-Lite
Warm-up (No Measure)
12 min
15 Bike Cals
Then…
15 Ring Rows
15 Good Mornings
:20s KB Farmers Hold
5 Inchworms w/Push-ups
Pull Up Progressions
Eccentric Pull Downs
Pull Up Variations
Proper Pulls
Metcon (Time)
21-15-9
Row Cals
Pull-ups
Rx+ = 10 min clock…
Part A = 21-15-9
Part B = Max burpees with remaining time