8.25.19

25
Aug

8.25.19

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)

400m Run

10 Prisoner Squats

10 Scorpions

10 Spiderman Lunges

10 Up/Down Dogs

10 Monkey Jumps

Barbell

Front Rack opener

strict press

push press

front squat

clean pulls

clean high pulls

hang power cleans

Coaching

Team Up

– Movement Prep

– Push Press

– Front Squat

– Hang Power Clean

Metcon

Front Loader (3 Rounds for reps)

Teams of 3:

AMRAP 7

50 Push Press (115/80)

50 Push Press (135/95)

AMRAP Push Press (155/105)

rest 3 minutes

AMRAP 7

50 Front Squats (115/80)

50 Front Squats (135/95)

AMRAP Front Squats (155/105)

rest 3 minutes

AMRAP 7

50 Hang Power Cleans (115/80)

50 Hang Power Cleans (135/95)

AMRAP Hang Power Cleans (155/105)
Teams of 3

Score is total reps at final bar of each movement