C&J

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes

10 Pass Throughs

10 Good Mornings

10 Monkey Jumps

10 Wall Balls

10 Band Pull Aparts

Coaching

Clean and Jerk (Work up to 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

9 Deadlifts 135/95

6 Hang Power Cleans

3 Push Jerks