9.22.19

22
Sep

9.22.19

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 Spiderman Lunges

10 Scorpions

10 Monkey Jumps

10 Dive Bomb Push Ups

10m Low Bear Crawl

10m Crab Walk

Coaching

Team Up (3’s)

Barbell Prep

– Gradually load Barbell and run through all 3 movements in succession.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP30 – Teams of 3

P1 – 750m Row

P2&P3 – Amrap*

5 Deadlifts 155/105

5 Power Cleans

5 S2OH

* Complete full round before next person begins.

**Partner 1 Rows 750m, 2 & 3 complete as many rounds of the amrap (YGIG). When row is finished, Partner 3 moves to rower and 1 and 2 work AMRAP. Full AMRAP round must be completed before starting row.