7.22.19

22
Jul

7.22.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Band Pass Throughs

10 Band Pull Aparts

10 Wall Angels

10 Scapular Pull Ups

10m Duck Walk

10m Frog Hop

10 Spiderman Lunges

Coaching

5 Rounds

Max Strict Pull Ups (Variation with min. 5 reps)

30s Farmer Holds AHAP

Rest 90s

then – 10-12 Minute Squat Snatch Prep

Strict Pull Up (5xMax)

Hardest Variation

Metcon

Metcon

11 Minute Clock

12,10,8,6,4,2

Pull Up

Burpee to Target

Time Remaiing

Max # of Squat Snatch 95/65

Metcon (AMRAP – Reps)

11 Minute Clock

12,10,8,6,4,2

Pull Up

Burpee to Target

Time Remaiing

Max # of Squat Snatch 95/65