7.7.19

7
Jul

7.7.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10 Pass throughs

10 Reverse Lunges

10 Inchworms

10 Scapular Pull Ups

10 light DB Press

Coaching

Team Up

Movement Prep

Metcon

()

Bottoms Up (AMRAP – Reps)

Teams of 3 – AMRAP 30

3000/2400 Meter Row

Directly into –

50 T2B

50 Bar Facing Burpees

50 Thrusters 95/65

50 T2B

50 Bar Facing Burpees

50 Thrusters 115/80

50 toes to Bar

50 Bar facing Burpees

50 Thrusters 135/95

**Teamates break up reps as they see fit, complete each section before moving to the next. IF athletes get past final barbell, complete [email protected], BUrpees and add 20/10 to Barbell

***Teams of 1 M/2 F will complete 2600, 2 M/1 F = 2800m