8.23.19

23
Aug

8.23.19

Announcements

Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Pass Throughs

10 PVC OHSQ

10 PVC Sotts Press

10 Wall Angels

10 Cat/Cow

10 Scorpions

10 Toe Hold Squats

10 Cossack Squats

Barbell

10 Overhead Squats

10 Overhead Alt. Lunges

Coaching

20 Minute Clock

Find 3RM Max OHSQ

minimum warmup sets shown.

then

5-10 minutes

Squat Snatch Prep/Lunge

Find working weight Training

Overhead Squat (5-5-5-3-3-3-3-*3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

2 Overhead Squats 95/65

4 Squat Snatches

6 Overhead Lunges

8 Lateral Burpees over Bar