5
Oct
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.