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CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then…. 3 rounds

10 MB Thrusters

10 Band pull aparts

10 kip swings

Coaching

Review/Explain WOD

Metcon

Metcon (Time)

TEAMS of 4

Station 1: 2K row

Partner A works, Partner B rests, Partner C Dual Farmer Hold (70/53)

Partner D rests – Partner A stops rowing when Partner C puts KB’s down…rotate through

until 2K is complete

*rest 1 minute*

Station 2: 200 bike cals

Partner A works, Partner B rests, Partner C hangs on pull-up bar, Partner D rests – Partner A

stops biking when Partner C drops from pull-up bar…rotate through until cals are complete

*rest 1 minute*

Station 3: 200 wall balls (20/14)

Partner A works, Partner B rest, Partner C holds a hollow hold, Partner D rests – Partner A

stops working when Partner C comes out of hollow body position…rotate through until wall

balls are complete