9.05.19

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)

400m Run

10 Band Pull Aparts

10 Pvc Pass Throughs

10 PVC Kang Squats

20 Pocket Taps

20 Mountain Climbers

10 Glute Bridges

Coaching

20 Minute Clock

5 warmup sets GRADUALLY loading.

STATIC 5×5

Rest as needed (~2 min between working sets)

Deadlift (5-5-5-5-5-*5-*5-*5-*5-*5)

Metcon

Metcon (5 Rounds for calories)

EMOM15

1. 8 Burpees to Plate

2. 12 Plate to Overhead 45/35

3. Max Row Cals

Score = Row Cals