11.16.19

16
Nov

11.16.19

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 Leg Swings

20 Glute Bridges

10 Spiderman Lunges

10 Toe Hold Squats

20m Walking Lunge

10m Duck Walk

10m Bear Crawl

Front Rack Opener

Coaching

Partner Up

Movement Prep

Metcon

Metcon (Time)

For Time w/ Partner

5000m Row

50 Front Squats 135/95

100 Deadlifts
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.