10.8.19

8
Oct

10.8.19

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-Lite

Warm-up

Warm-up (No Measure)

10 PVC Pass Throughs

10 PVC Behind Neck Press

10 Spiderman Lunges

10 Jump Squats

20 Alt. Toe Touches (plank)

20 Shoulder Switches

10 Push Press Dips

Coaching

DB Push Press

2-3 warm up sets to gradually load

5 working sets – 10 Reps – Rest 90s

5 Minutes to prep and load Clean

DB Push Press (10-10-*10-*10-*10-*10-*10)

DB Push Press

Metcon

Double DB Grace (Clean Only) (Time)

For Time

60 DB Cleans 50/35