10.13.19

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

10 Spiderman Lunges

10 Scorpions

10 Toe Hold Squats

10 Hip Switches

10m Frog Hop

10m Duck Walk

10m Crab Walk

10 Cat/Cow

10 Wall Angels

Coaching

Team Up

15 Minute OHS Prep & Load

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP20

Full round YGIG

12 Bar Facing Burpees

6 Overhead Squats 115/80