4.17.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then…. 3 Rounds

10 Pass throughs

10 wall balls

10m frog hop

10m crab walk

10m lateral bear crawl

Coaching

Movement Prep

– Thruster

Metcon

Metcon (AMRAP – Reps)

Thruster Guillotine – 95/65

Min 1 – 1 rep

Min 2 – 2 Reps

Min 3 – 3 Reps

….. Up to Min 20

Once you fail in a minute, drop 2 reps and stay at that rep count throughout remainder.