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