7.12.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

10 Pass Throughs

5 Inchworms w/Push Ups

10 Wall Angels

1 Round with Barbell – Coach Led

5 Snatch Grip Press

5 Snatch Grip Press in Quarter Squat

5 Sotts Press

5 Continuous Jump Squats (back rack)

10 total Ninja Sqauts (back rack)

5 Hang Muscle Snatch

Coaching

Power Snatch

Build to Heavy

Power Snatch (3-3-3-1-1-1-1-*1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

60 Double Unders

30/21 Calorie Row

10 Power Snatches 115/80