6.17.19

17
Jun

6.17.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

5 Up/down Dogs

20 Penguin Jumps

10 Prisoner Squats

10 Slam Ball Press

10m Crab Walk

Coaching

Movement Prep

Metcon

Metcon (Time)

For Time – 30 Min CAP

1 Round

100 Double Unders

50 Front Squats 95/65

25 Push Press 95/65

then

2 Rounds

60 Double Unders

30 Front Squats

15 Push Press

then

3 Rounds

40 Double Unders

20 Front Squats

10 Push Press