21
Oct
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