29
Oct
10.29.19
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)
20 Jumping Jacks
10 PVC Pass Throughs
10 OHSQ
10 Sotts
10 Snatch Jacks
10 Cat/Cow
20 Shoulder Switches
10 Banded Face Pulls
10 Wall Angels
10 Squat Jumps
Coaching
15 Minute Snatch Technique work
– 1st pull + Scoop
– High Pull
– Scarecrow
– Power Snatch – Catch Pause
Load and prep Metcon
– Strategy
Metcon
Karabell (Time)
10 Rounds
3 Snatches (135/95)
15 Wall Balls (20/14 @ 10″/9″)