8.17.19

17
Aug

8.17.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Banded Pass Throughs

10 Banded Shoulder Press (each)

10 Prisoner Squats

10m Duck Walk

10 Scapular Pull ups

5 Minutes Coach Led Front Rack opener(s)

-Barbell-

5 Thrusters

– Discuss/Practice Cycle

Coaching

Partner Up

Load Thruster

Metcon

Hang In There (No Measure)

EMOM 30M (with Partner)

5 Thrusters 115/80

5 Burpees

While Partner Hangs from Pull Up Bar

*Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.