7.17.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10 Band Pull Aparts

10 Banded Good Mornings

10 Squats

10 RKBS

10 Scorpions

Coaching

25 Minutes

Build to HEAVY 3×3

Rest as needed

Snatch Grip Deadlift (5-5-5-3-3-*3-*3-*3)

Metcon

Metcon (Time)

3-6-9-12-9-6-3

Power Snatch 95/65

Overhead Squat

*12 Minute CAP