13
Nov
11.13.19
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 PVC Pass throughs
10 PVC OHSQ
10 Sotts
10 Toe Hold Squats
10 Monkey Jumps
10 scorpions
10 spiderman lunges
10 prisoner squats
10 lateral lunges
10 up/dn dogs
20 shoulder switches
5 dive bomb push ups
Coaching
10 minutes
prep all 3 movements
load for EMOM
Metcon
Metcon (Weight)
EMOM30
6 Hang Power Clean
6 Front Squats
6 Jerks
Complete all movements in the Minute
Pick weight that you can cycle all 18 reps.
Take full round off as needed.
Score is total tonnage.