20
Sep
9.20.19
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)
200m Run
10 PVC Pass Throughs
10 Behind Neck Press
10 Monkey Jumps
10 Scorpions
10m Crab Walk
10m Broad Jump
Coaching
Clean Technique
5 Min – Starting Position
– 1st Pull + Scoop
10 Min – Clean Pull (NO ARM BEND)
– Clean High Pull
– Scarecrow Clean
5 Minute – Power Clean – Catch Focus
8-10 Minutes
– Push Press Prep
– T2B Prep
– Box Jump
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar