A Birthday Gift for Katherine

11
Oct

A Birthday Gift for Katherine

Announcements

Bring a Guest Contest!
8th through 14th, Bring in the most Guests and WIN a Free 30 minute ASCEND Session.

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400 m Jog

then 3 rounds

10 Kip Swings

10 light KBS

10 Ring Rows

10 Band assisted Squats

Coaching

Eva Prep

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups