10.6.19

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 Monkey Jumps

10m Bear Crawl

10m Duck Walk

10 Toe Hold Squats

10 Hollows

10 Supermans

20 Pocket Taps

20 Shoulder Taps

10 V-Ups

Coaching

Partner Up

Metcon

Metcon (2 Rounds for reps)

Teams of 2 – YGIG

10 Minute AMRAP

8/6 Bike Cals

8 MB Cleans 20/14

REST 5 MINUTES

10 Minute AMRAP

8/6 Row Cals

8 Burpees over Rower