3.23.19

23
Mar

3.23.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 Minutes

150m Row

10 Ring Rows

:15s Plank

10 Supermans

Coaching

Row Intervals (3 Rounds for time)

Rounds – 300m each

65% effort

75% effort

85% effort

Rest 1 min between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Row Cals

15 V-Ups

20 Renegade Rows 45/30