8.4.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Band Pass Throughs

10m Banded Side Step each way

10 Banded Good Mornings

10 Banded Shoulder Press

10 Jump Squats

10 Lateral Lunges

20 Shoulder switches

400m Run

Coaching

Partner Up

Movement Prep

– DB Snatch – 5-8 Minutes

– Box Jump

– wall Ball

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 – Partner

18 Wall Balls 20/14

18 Box Jumps 24/20

18 Alt. DB Snatch 50/35

18 Plate Burpees (45#)

* 1 partner works, 1 rests. Switch every :30