10.20.19

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

10m Bear Crawl

20m Walking Lunge

10m broad jump

10m crab walk 🙂

10 up/dn Doggys

10 Scorpions

10 scapular push ups

5 push ups

Coaching

all the movement prep

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

30 Minute AMRAP

60 Row Cals

60 Front Squats 95/65

60 Box Jump Overs 24/20

60 Push Press 95/65

60 Deadlift 95/65

60 Ring Push Up

*Movements must be completed in order, split reps as desired between teamates