🔥🔥Hawt Fire, 3-12-2020🔥🔥

LOW:
16’ EMOM

• 10 wall balls
• 30 jump ropes (single or double)
• 5 sit-ups + 10 step-ups (no weight)
• 10 barbell thrusters

MEDIUM:
12’ AMRAP of
50 Russian twists w/ball
10 wall balls
10 dumbbell step-ups
2 thrusters (moderate weight)
100m dumbbell carry
30” hollow rock hold

Notes: Shoot for 3 rounds.

HIGH:
3’ EMOM (try to do all of these reps in 1 minute):
1 heavy thruster
10 ball slams
3 burpees

CrossFitter Mod: This is an excellent workout to do vested.

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