16
Sep
9.16.19
Announcements
Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
400M Run
10 Up/Down Dogs
10 Scorpions
10 Squat Jumps
10 Wall Angels
10 Scapular Pull Ups
10 Hollows
10 Supermans
10 Banana Rolls
10 Hollow Rocks
Coaching
15 Minute Kipping Practice
Bar/Ring
Metcon
Metcon (4 Rounds for reps)
5 Min AMRAP
20 Alt. DB Snatches 50/35
10 BBO 24/20
18 Alt. DB Snatches
9 BBO
16 Alt. DB Snatch
8 BBO
……
REST 2 Min
4 Minute AMRAP
SAME AS ABOVE
Continue where you left off on Previous AMRAP
REST 2 Min
3 Min AMRAP
Same as above
REST 2 Min
2 Min AMRAP
20/10, 18/9, 16/8, 14/7, 12/6, 10/5, 8/4, 6/3, 4/2, 2/1, 4/2, 6/3, 8/4, ….. back to 20/10