PRIMUS Fitness

Hawt Fire, 2-11-2021

12′ EMOM

  • 10 barbell thrusters
  • 10 ball slams + 10 lunges
  • 50m KB farmer’s carry
  • 10 dips + 20 mountain climbers

4 rounds of
250m/230m row
50m walking lunges w/ overhead dumbbell
15 sit-ups
5 thrusters
30″ planking

5 rounds of
10 push-ups
8 plate ground-to-overhead (45/25)

Notes: Try it vested. Set up two cones inside the gym for walking lunges. Go as heavy as you like on the thrusters. No rest movements on the last couplet. The couple starts after you’re done with the first four rounds of stuff.

3 rounds / 90″ rest
7 ball slams + 50m sled drags (forward facing)

Notes: sled drag and back, should be forward facing and holding the rope.


Hawt Fire


Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.