6.14.19

14
Jun

6.14.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

then 2 rounds

5 inchworms

10 Spiderman Lunges

10 KBDLHP

10 Ring Rows

10 Glute Bridges

Coaching

15 Minutes

Row Technique – wattage/damper

1 Min Max Cal Row

Rest 5 Minutes.

1 Min “Half your Max” Cal Row (Attempt to pace)

1 Minute Max Calorie Row (Calories)

1 Minute Max Cal Row

Metcon

()

Death By Calories (AMRAP – Reps)

Min 1 = 1 Row Cal

Min 2 = 2 Row Cals

Min 3 = 3 Row Cals

…., etc

Once you fail to meet cals in a round, you are done.

**Work Hard 🙂