9
Jul
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