6.22.19

22
Jun

6.22.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

then 2 Rounds

10 Good Mornings

10 KBS

10 Ring Rows

10 Scapular Push Ups

10 Hollows

Coaching

Row Technique Discussion

Row 500m at 60%

Rest ~2-3 Minutes

500m Row Max Effort

Rest 5 minutes

Movement Prep

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

Teams of 2 – YGIG full round

10 Deadlifts 135/95

8 Hang Power Cleans

6 Lateral Burpees over Bar