7.20.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Throughs (band/PVC)

10 OH Squats (band/PVC)

10 Spiderman Lunges

10 Monkey Jumps

Coaching

Team Up (3)

Movement Prep

– C&J

– Power Snatch

– Thruster

Metcon

Metcon (3 Rounds for reps)

Teams of 3 – 27 Minutes

AMRAP 8:

100/70 Bike Cals

Max C&J 135/95

REST 3 Minutes

AMRAP 7:

80/60 Bike Cals

Max Power Snatch 115/80

REST 3 Minutes

AMRAP 6:

60/40 Bike Cals

Max Thrusters 95/65

**M/M/F = 90/73/53

**M/F/F = 80/67/47

**Sub Rower if more than 4 teams