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.