Burn

CrossFit Fireground – CrossFit

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4×400 Running Burn (Time)

4×400

Run 400 M with 1 min rest between sets
Score will be total time to complete all 4 round including rest time. You pick the run or the row.

4×400 Row Burn (Time)

Row 400m with 1 min rest between each set.
Score will be total time for row including rest time.

EMOMx20 Burn (AMRAP – Reps)

45s work 15s rest

Min 1 Cal Bike

Min 2 Sit-Ups

Min 3 Cal Row

Min 4 Wall Sits

Min 5 Plank Holds

Score will be Calories and sit-ups

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