Fire WOD, February 28, 2020
FIRE 2/28/20
BEER WITH COACHES WOD!! 5:30pm workout Grand Junction to follow!!
Metcon (Calories)
10 min emom
Min 1 = :30 sec db front squat hold
Min 2 = 30 yard lunge
Min 3 = 40 du’s/50 singles
Min 4 = 12 ball slams
Min 5 = :45 max cals on bike (this is your score)
Min 2 = 30 yard lunge
Min 3 = 40 du’s/50 singles
Min 4 = 12 ball slams
Min 5 = :45 max cals on bike (this is your score)
Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 Hang Cleans
10 Front Squat
10 Push Press
30 Yard Sled Push
10 Front Squat
10 Push Press
30 Yard Sled Push
