12.04.19

4
Dec

12.04.19

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)

20 Penguin Jumps

15 PVC Pass Throughs

10 PVC OHSQ

10 PVC Sotts

10 PVC Snatch Balance

10 Snatch Jacks

10 Bottom Squat Calf Raises

10 Wall Angels

10 Scorpions

10 Dead Frogs

10m Duck Walk

10m Crab Walk

Coaching

10 Minutes to review Complex and Load for EMOM

EMOM10

10 Minutes to Prep Metcon

DU and Squat Snatch

Snatch Complex 3.1 (EMOM10)

1 Hang Power Snatch

1 Overhead Squat

1 Snatch Balance

Metcon

Metcon (3 Rounds for reps)

4 Min AMRAP

90 Double Unders

30 Wall Balls 20/14

Max Squat Snatch 95/65

REST 2 MIN

3 Min AMRAP

60 Double Under

20 Wall Balls

Max Squat Snatch

REST 2 MIN

2 Min AMRAP

30 Double Unders

10 Wall Balls

Max Squat Snatch

Score each Round of Squat Snatches