7.7.19

7
Jul

7.7.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 Minutes

10m Bear Crawl

10m crab walk

10 MB Thrusters

:10 active bar hang

10 Banana Rolls

Coaching

Partner Up

Movement Prep

– Thrusters

Metcon

Metcon (AMRAP – Reps)

20 Minutes

1000m Row

then… AMRAP

30 Hanging Knee Raises

15 Burpees

30 Thursters 45/30

**Break work as desired, rest as needed complete each movement before moving to the next.