18
Nov
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