9.24.19

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)

20 Jumping Jacks

10 Spiderman Lunges

10 Monkey Jumps

10 Scorpions

:20s Down Dogs

15 Hollow Rocks

20 Glute Bridges

wrist mobility

Coaching

EMOM – 1 Complex

2 Clean Pull + 2 Clean High Pull + 2 Power Clean

– Technique OR Build to Heavy

Clean Pull/High Pull Complex (1 Complex per Minute)

EMOM10

2 Pull + 2 High Pull + 2 Power Clean

Metcon

Metcon (5 Rounds for time)

5 Rounds For Time

Every 5 Minutes

21/18 Cal Row

15 Burpees over Bar

9 Power Cleans 135/95