Pull Uppp

8
Oct

Pull Uppp

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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)

10-12 min

150m Row

10 PVC Pass Throughs

10 Kip Swings

10 light KBS

:15 sec hollow hold

Coaching

Pull-ups (5×5 w/ max eccentric + :30 sec plank Rest 90 sec)

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

30 Cal Row, 50 KBS (53/35)

then… amrap for remaining time

7 HR Pushups

7 Wall Balls (20/14)

7 Pull Ups