11.18.19

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)

15 PVC Pass throughs

10 PVC Corkscrews each

10 Spiderman lunges

10 monkey jumps

10 Scorpions

20 Shoulder Taps

Barbell

10 Deadlifts

5 Clean Pulls

5 Clean High Pulls

5 Hang Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

Coaching

20 Minutes

Hang Power Clean triple

5 minutes cycle technique

15 minutes to build to a heavy triple

Hang Power Clean (3-3-3-3-3-3-*3)

Metcon

Double Grace (Time)

For Time

60 Clean and Jerks 135/95