10.5.19

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 Reverse Lunges

10 Lateral Lunges

10 Up/Dn Dogs

10 Scorpions

10 Toe Hold Squats

5 Inchworms w/ PU

Barbell

-Front Rack Opener

5 1st Pull + Scoop

5 Clean High Pulls

5 Scarecrows

5 Power Cleans

Coaching

Partner Up

Movement Prep

Metcon

Metcon (Time)

Teams of 2 – For Time

But In – 400m Med Ball Run 20/14

100 Wall Balls 20/14

150 Hollow Rocks

100 Power Cleans 155/110

150 HR Push Ups

100 Box Jumps 30/24

Cash Out – 400m Med Ball Run 20/14

** Run Together to start and finish workout. All other movements partition as desired. Both Partners can workout at the same time.