24
Jan
Row Conditioning
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
then…. 3 Rounds
10 Jump Squats
10 V Ups
10 Wall Balls
:20s Hollow
Coaching
Males
21-18-15-12-9 Calorie Row
:30 Rest Between intervals
Females
18-15-12-9-6 Calorie Row
:30 Rest Between intervals
Metcon
Metcon (AMRAP – Reps)
15 Minute Clock
100/80 Calorie Row
AMRAP with Remaining Time
10 T2B
10 Alt. DB Snatch 50/35