9/7/19

7
Sep

9/7/19

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

15 Band/PVC Pass Throughs

10 Spiderman Lunges

10 Scorpions

10 Wall Angels

10m Bear Crawl

10m Reverse Bear Crawl

10 Monkey Jumps

10 Snatch Jacks

Coaching

Team Up – 3’s

10 Minute Snatch specific warmup/prep

Metcon

Metcon (AMRAP – Reps)

Teams of 3 – 30 Min AMRAP

70/50 Cal Row, 70 Bar Facing Burpees, 70 Power Snatches 115/80

60/40, 60, 60

50/35,50,50

40/30,40,40

30/20 Cal Row, 30 BFB, MAX Power Snatches
1 works / 2 rest

mixed team cals = 60/50/40/35/25