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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