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