20
Jul
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