“Girl on Fire” CrossFit WOD – Monday May 1st, 2023
Strength
Max Strict Pull Ups (AMRAP – Reps)
Overhead Squat
Build To A Heavy Set of 10
Metcon
Girl on Fire (Time)
For Time:
50/40 Calorie Bike
5 Rounds of “Cindy”
30/24 Calorie Bike
3 Rounds of “Cindy”
10/8 Calorie Bike
1 Round of “Cindy
(1 Round of “Cindy”) is:
5 Pull-ups
10 Push-Ups
15 Air Squats
50/40 CALORIE BIKE
– 50/40 Cal Ski
– 63/50 Cal Row
– 800m Run
30/24 CALORIE BIKE
– 30/24 Cal Ski
– 40/32 Cal Row
– 400m Run
10/8 CALORIE BIKE
– 10/8 Cal Ski
– 12/10 CalRow
– 200m Run
2023 04 30