***TODAY IS BRING A FRIEND DAY AT CROSSFIT FIREWALL!!!  ALL FRIENDS ARE WELCOME***

 

With a partner…
AMRAP 30:
20 Burpees over your planked partner
400m Medball Run (20,14) (One partner runs 200m with the medball while the other runs by their side.  Once they reach the turn around point, partners will trade off holding the ball)
40 Wall Balls Over a Pull-up Bar
800m Row (Switch every 200m)