8.11.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Up/Down Dogs

10 Scorpions

10 Scapular Push Ups

10 Kip Swings

10 Squat Jumps

-Barbell-

Clean Pulls

Clean High Pulls

Power Cleans

Front Squats

Squat Cleans

Coaching

Team Up (3’s)

15 Minute Movement Prep

– Squat Clean

– Pull Up

Metcon

Team Badger (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30

Full Round YGIG

5 Squat Cleans 95/65

10 Pull Ups (scale – jumping)

100m Run