6.10.19

10
Jun

6.10.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes

10 pass throughs

10 prisoner squats

5 dive bomb push ups

5 Monkey Jumps

10 Spiderman Lunges

5 minutes – Mobility

Coaching

10 Minutes technique and warm up to opening weight

working sets 5×1

Rest 90

Bear Complex (1-1-1-1-1 Build to heavy )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#