11.15.19

13
Nov

11.15.19

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 OHSQ

10 Sotts

10 Toe Hold Squats

10 Monkey Jumps

10 scorpions

10 spiderman lunges

10 prisoner squats

10 lateral lunges

10 up/dn dogs

20 shoulder switches

5 dive bomb push ups

Coaching

10 MInutes

Prep and practice each movement in the EMOM

Metcon

Metcon (Weight)

EMOM18

6 DB Hang Clean

6 DB Front SQ

6 DB Push Press

All 18 reps completed in the minute