Slam Ball Things

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Cals

then…3 Rounds

10 Air Squats

:20s Farmers Hold

10 Light DB Thrusters

10 Hand Walk Outs

5 Push Ups

Coaching

Team Up

Movement Prep

Metcon

Metcon (AMRAP – Reps)

Teams of Two – YGIG

-10 MINUTE AMRAP-

10 Ball Slams 50/30

10m Bear Hug Carry

10 Bear Hug Squats

10m Bear Hug Carry

*REST 2 MINUTES*

-8 MINUTE AMRAP-

5 Ball Slam Burpees

10m Bear Crawl

10 HR PushUps

10m Bear Crawl