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″)