7.9.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10 Pass Throughs

10 Good Mornings w/ Rotation

10 Up/Down Dogs

10 Prisoner Squats

10 Light KB swings

Coaching

5 Rounds

6-8 Single arm KB Press AHAP each arm

Rest 60-90

Unilateral KB Press

6-8 reps per arm

Rest 60- 90

Metcon

Metcon (Time)

For Time

100 Double Unders

then 5 Rounds

9 Hang Power Clean 115/80

6 Front Squats

3 S2OH

then

100 Double Unders