Ring Dips

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10-12 min

5/4 Arm only Bike Cals

5/4 Leg only Bike Cals

10 Band Asst. OHSQ

10 PVC Pass Throughs

10 PushUps

Coaching

Top/Bottom Hold

Metcon

Metcon (Time)

21-15-9

Ring Dips

Bike Cals