12.01.19

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)

10 Kickouts

10 Scorpions

10 Hollows

10 Supermans

10 Hollow Rocks

10 V-Ups

20 Dead Bugs

20 Bird Dogs

10 Dead Frogs

10 Wall Angels

Coaching

Team Up

Metcon

Metcon (AMRAP – Reps)

AMRAP30

500m Row

Max Burpees

*Partner A Rowss 500M, then gets off rower and does max burpees as Partner B Rows, then rests as partner C hops on rower and partner B Does Burpees while C is rowing, partner D follows suit…etc.

**Score is total Burpees