11.03.19

3
Nov

11.03.19

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)

30 Jumping Jacks

10 Pass throughs

5 Up/Dn Dogs

10m Bear Crawl

10m Duck Walk

10 Animal Flow

Coaching

Partner Up

Prep All Movements

Metcon

Break Up / Make Up (No Measure)

-Two Parts- (with Partner)

Part A: The Break Up – EMOM (as long as possible)

1st Min – 1 Push Press 125/85 + 1 Burpee

2nd Min – 2 Push Press + 2 Burpees

3rd Min – 3 Push Press +3 Burpees

etc….

REST 10 MINUTES

Part B: The Make Up – 6 Rounds (alternating) for Time:

5 Squat Cleans 125/85

10 Pull Ups

200m Row

**Complete Part A together, rest exactly 10 minutes, then start Part B.

Part A – EMOM – both partners attempt sequence of Push Press + Burpee (Death By style) add 1 rep to each every minute until 1 partner is unable to complete a round.

Part B – Partners alternate full round YGIG