4.30.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

20 Penguin Jumps/DU

10 Pass Throughs

10 Snatch Jacks

10 KBDL

10 KBS

Coaching

Snatch Grip Deadlift (5-5-3-3-3-3-3 Rest 90 – Build to Heavy)

Metcon

Metcon (3 Rounds for reps)

:30s ON / :30s OFF – 4 Rounds

1. Max Hang Snatch 95/65

2. Max Double Unders

3. Max AbMat Sit Ups

Score totals of each movement