Fire WOD, February 16, 2021
FIRE 2/16/21
We have cancelled the 5:30am and 6:30am classes due to the weather and the Hamilton County Travel Advisory!!
Metcon (Time)
Rowing
500m fast
–rest 1:00–
500m fast
–rest 1:00–
1000m fast
–rest 2:00–
500m fast
–rest 1:00–
500m fast
–rest 1:00–
500m fast
–rest 1:00–
1000m fast
–rest 2:00–
500m fast
–rest 1:00–
500m fast
**keep last two 500m intervals consistent with first two
Score is total time
Record your fastest 500m time
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 15 Cal Bike
AMRAP In Time Remaining:
12 Goblet Squats
12 Burpees
–rest 5:00–
AMRAP In Time Remaining:
12 Goblet Squats
12 Burpees
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 15 Cal Bike
AMRAP In Time Remaining:
8 Deadlifts
8 Step-ups
–rest 5:00–
AMRAP In Time Remaining:
8 Deadlifts
8 Step-ups
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 15 Cal Bike
AMRAP In Time Remaining:
4 Deadlifts Hang Cleans
4 Burpee Step-ups
AMRAP In Time Remaining:
4 Deadlifts Hang Cleans
4 Burpee Step-ups
