19.1

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

then…. 3 Rounds

10 Pass throughs

10 Good Mornings

10 OH Squats

10 Scorpions

10 Wall Balls

Coaching

Movement Prep

Strategy Talk

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target