11
Sep
9.11.19
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 PVC/Band Pass Throughs
10 Spiderman Lunges
5 Inchworms w/ Push Up
10 Monkey Jumps
10 Scorpions
10 Scapular Pull Ups
10 Kip Swings
Barbell
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Thrusters
5 Push Jerks
5 Power Snatches
Coaching
All the movement Prep
Metcon
9/11 Tribute (Time)
2001m Run
11 Box Jumps 30/24
11 Thrusters 135/95
11 C2B
11 Power Cleans 135/95
11 HSPU
11 Power Snatches 135/95
11 T2B
11 Deadlifts 135/95
11 Push Jerks 135/95
2001m Row
Athletes may start with Row and end with Run, or start with Run and end with Row.
Must complete entire movement before moving to the next
Can Be done in any order