8.27.19

27
Aug

8.27.19

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 Banded Pass Throughs

10 Banded Shoulder Press

10 Up/Down Dogs

10 Scorpions

10 Squat Jumps

10 Jerk Jumps

Barbell

– open Front Rack

5 Strict Press

5 Push Press

5 Push Jerk

Coaching

5 Minute Technique Work

20 Minute Clock to build to Heavy 3×3 (or work on technique

10 Minutes to Warm up Hang Clean and load for Training

Push Jerk (5-5-5-3-3-3-*3-*3-*3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

9 Hang Clean 135/95

6 Push Jerk

3 Lateral Burpee over Bar