10.03.19

3
Oct

10.03.19

Announcements

Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 PVC Pass Thorughs

10 Overhead Squats

10 Sotts Press

10 Kang Squats

10 Up/Dn Dogs

5 Dive Bomb Push Ups

10 Hand Walkouts

Barbell

5 Snatch Grip DL

5 Pull

5 High Pull

5 Scarecrow

5 Power Snatch

5 Snatch Balance

Coaching

25 Minutes

– 10 minutes to review and practice Complex

– 15 MInute EMOM

– Techinque and/or Build

5 Minutes to prep HSPU

Snatch Work Complex

Pull/High Pull/Power Snatch/Snatch Balance/ Hang Power Snatch

Metcon

Metcon (Time)

5 Rounds For Time

5 HSPU

10 Hang Power Snatch 95/65

15 Air Squats