Uppers

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

15 Jumping Jacks

10 Ball Slams

10 Ring Rows

5 Inchworm w/ Push Up

10 Scorpions

Coaching

Max Reps Strict Pull Up (Min 5)

Max Reps Strict Push UP (Min 5)

Rest 90

Strict Pull Up

Hardest Variation

Strict Push Up

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Renegade Rows 50/35

12 Alt. DB Snatches 50/35

12 Burpee over DB