12 Jan /0 Comments/WOD Fire Conditioning 1/13 Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Metcon (4 Rounds for time) Run (4) 800Meters (1/2 Mile) Each interval record your time. 1:1 Run/Rest ratio Sit-ups (4 sets to failure. rest 2 minutes between sets) Push-ups (4 sets of max reps. rest 2 minutes between sets)