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.

Can Be done in any order