29
Jan
Bear Complex
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
20/15 Bike Cals
then 3 Rounds
10 Wall Balls
10 KB Swings
10 Scorpions
Coaching
Bear Complex (3-3-3-3-3)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP
Russian KB Swing 70/53
Thruster 95/65
Ascending ladder (1-2-3-4-….)