10.21.19

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)

10 Band Pass Throughs

10 Band Pull Aparts

10 Banded Good Mornings

10 Band Side Steps (each)

10 Up/Dn Dogs

10 Scorpions

10 V-Ups

10 Supermans

10 Crab Bridges

10 Hand Walkouts

Coaching

20-25 Minutes

5 warm up sets to load

5×5

Rest ~2 min

10 Minutes

warm up

Hang Power Clean

Push Press

T2B

Deadlift (5-5-5-5-5-*5-*5-*5-*5-*5)

Metcon

Metcon (3 Rounds for reps)

EMOM 12

:20 ON / :40 OFF

1. MAX Hang Cleans 95/65

2. MAX T2B

3. MAX Push Press 95/65

4. MAX Bike Cals