9.17.19

17
Sep

9.17.19

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

10 PVC Pass Throughs

10 Sotts Press

10m Walking Lunge

10m Frog Hop

10 Air Squats

20 Penguin Jumps

5 Inchworms w/ Push Up

5 Dive Bomb Push Ups

Coaching

Movement Prep

– 3 MInutes Jump rope

3×9 DB Thruster to Find Working Weight

Metcon

DB 17.5 – Scaled/Modified (Time)

10 Rounds For Time

9 DB Thrusters 45/30

75 Singles