12.06.19

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 Band Pass Throughs

10 Band Shoulder Presses

15 Banded Good Mornings

10 Lateral Lunges

10 Reverse Lunges

10 Prisoner Squats

10 Up/Dn Dogs

20 Shoulder Taps

10 Monkey Jumps

Barbell

Clean Pulls

Clean High Pulls

Hang Cleans

Front Squats

Strict Press

Push Press

Push Jerk

Coaching

15 MInutes

Movement Prep

Metcon

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Hang Squat Clean 95/65

Front Squat

Shoulder To OverHead