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