Bring A Friend Burn Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run/500m Row/1200m Bike

Rest 1:00

400m Run/500m Row/1200m Bike

Burn

Metcon (No Measure)

EMOMx30

Min 1-10/8 Cal Row

Min 2- 50 II Unders/ 50 Singles

Min 3- 20 Air Squats

Min 4- Battle Ropes 40 Sec

Min 5- 10/8 Cal Bike

Min 6- Plank 40 Sec

Min 7- 20 Sit-Ups

Min 8- Wall Sit 40 Sec

Min 9- 10/8 Burpees

Min 10- 12 Nasties (Jumping Lunges

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