CrossFit Firebase

Saturday, 06-03-2017

Group Warm-up

Conditioning

Partner WOD

00:00 – 07:00

Partner Grace (Each person completes Grace – YGIGO)
Rest with Remaining Time

7:00 – 15:00

800M Run, Then
AMRAP
20 Kettlebell Swings (YGIGO – Split Reps)
30 Goblet Squats 53/35

16:00 – 30:00

AMRAP (YGIGO  – Split Reps)

400M Run (Run together)
12 Thrusters 95/65
8 Pull-ups
4 Tire Flips

31:00 – 40:00

AMRAP (YGIGO  – Split Reps)

200M Run (Run together)
20 Sit-ups
30 Burpees
2 Rope Climbs

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