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.