8.30.19

30
Aug

8.30.19

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-Lite

Warm-up

Warm-up (No Measure)

200m Run

20 Arm Circles

10 Squat Jumps

10 Scorpions

10 Monkey Jumps

10 No Push Up Burpee

5 Dive Bomb Push Ups

Coaching

6 sets of 12 alt. DB Clean & Jerk to practice the movement and build to working weight

Clean & Jerk (12-12-12-12-12-12)

Find working weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Goblet Squats 45/30

12 Alt. DB Clean & Jerk 45/30

6 Burpees