28
Jun
Rowing
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
10 Min AMRAP
10 lateral lunges
10 ring rows
10 toe hold squats
:30 sec hollow hold
150m row
Coaching
Rowing
Damper/Drag Factor
5x :30 @ even# Damper positions (start at 10)
Metcon
Metcon (4 Rounds for time)
Row 4 Rounds
200M Sprint
Rest 4 min.