Fire WOD, March 17, 2021
FIRE 3/17/21
Metcon (Time)
3 rounds for time
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters
12 Hanging/lying leg raise
Time Remaining:
12 Thrusters
12 Hanging/lying leg raise
–Rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrrap
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters
9 Jumping Pull-Ups
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters
9 Jumping Pull-Ups
–Rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters
6 assisted Pull ups or 9 ring rows
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters
6 assisted Pull ups or 9 ring rows
20 banded hip bridges
:30 side plank hold