12
Jul
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