20
Oct
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