6.8.19

8
Jun

6.8.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then 2 Rounds

10 Up/Down Dog Transitions

10 Spiderman Lunges

10 Monkey Jumps

10m Broad Jump

10 Scapular Pull Ups

10 Ring Rows

Coaching

Brief

Team Up – Teams of 3

Movement Prep

Metcon

Metcon (Time)

Buy in: 800m run all together w/ 1 med ball (20/14)

60 Burpee Pull-ups

60 Box Jump Overs (24/20)

60 Hang Power Cleans (155/105)

Cash out: 800m run all together w/ med ball (20/14)

*one partner working at a time, one partner holds on to the ball, one partner rests; the med ball CANNOT touch the ground at any given time (10 burpee penalty for the whole team for every time it’s dropped)