4.19.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

12 Minutes

20 Penguin Jumps/DU

10 Pass Throughs

10 PVC OHS

10 Sotts Press

10 Spiderman Lunges

10 Toe Hold Squats

Coaching

Movement Prep

Overhead Squat – 5×5 – Progressive Load – Start with unloaded Bar

Pull Up

Metcon

Ups and Downs (Time)

5 RFT

50 Double Unders

15 Overhead Squats 95/65

10 Pull Ups