8.6.19

6
Aug

8.6.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Band Pass Throughs

10 Band Pull Aparts

10 Banded Good Mornings

10 Banded Shoulder press

10 Toe Hold Squats

10 Reverse Lunges

10 Lateral Lunges

10 Scapular Pull Ups

Coaching

500m Row @ 50%

Rest 2 Min

500m Row @ Max Effort

Rest 5 Minutes

Prep Pull Up and Thruster

500m Row (Time)

Max Effort 500m Row

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups