9.15.19

15
Sep

9.15.19

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 Monkey Jumps

10 Scapular Push Ups

10m Broad Jump

10m Frog Hop

20 Pocket Taps

10 Scapular Pull Ups

10 Wall Angels

10 Kip Swings

Barbell

5 Clean Pulls

5 Clean High Pulls

5 Scarecrows

5 Power Cleans

Coaching

Team Up (3’s)

Movement Prep

– Load Power Clean

Metcon

Metcon (Time)

Teams of 3

Buy in 800m run all together w/ med ball 20/14

60 Burpee Pull-ups

60 Box Jump Overs 24/20

60 Hang Power Cleans 155/105

Cash out: 800m run all together w/ med ball (20/14)

• *one partner working at a time, one partner holds on to the ball, one partner rests; the med ball CANNOT touch the ground at any given time ( 10 burpee penalty fo every time it’s dropped)