Flame Thrower

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

500 Meter Row (slow), 1 Round of TTB Cindy (5 TTB, 10 Pushups, 15 Air Squats)

350 Meter Row (slow), 10 Slow Dowel Overhead Squats, pausing in bottom for a moment

200 Meter Row (slow), 5 Pausing Overhead Squats (empty barbell)

Rest 1:00

2 Sets, resting as needed between sets.

5 Scap Retractions

3 Strict Pull-Ups

1 Strict CTB PU

B: Metcon (Time)

27-21-15-9

Toes to Bar

Overhead Squats (95/65)

Barbell-Facing Burpees

C: Bench & Pull (Max Reps)

8:00 EMOM

Even: Max Pull Ups

ODD: Max Rep Bench Press @ 60%

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