CrossFit Fireground – CrossFit
4×400 Running Burn (Time)
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