10.9.19

9
Oct

10.9.19

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)

10 Band pass throughs

10 band pull aparts

10 Banded Good Mornings

10 Band side steps (each)

10 Snatch Jacks

10 Scapular Pull Ups/Ring Rows

10 Planked Russian Dips

10 Scorpions

20 Shoulder Taps

Coaching

15 Minute BMU Progression

15 Minutes Snatch Technique work

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period