24
Sep
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