Swingers Club

CrossFit Fireborne – CrossFit-Lite

Warm-up (No Measure)

Row 750m

Then…2 Rounds

4 Inchworms w/PU

10 KBDL

10m Frog Hop

DB Hang Clean (4×7)

Dual HC

Metcon (Time)

15 KB Swings (70/44)

10 Burpees

10 KB Swings

15 Burpees

5 KB Swings

15 Burpees

10 KB Swings

10 Burpees

15 KB Swings

Rx+ = 20, 15…15, 10…10, 15…5, 15…10, 10…15, 20
Aftercare- pass through and good mornings