11.20.19

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)

30 Jumping Jacks

15 Band Pull Aparts

15 Banded Good Mornings

10 Scapular Push Ups

5 Inchworms w/ Push Up

10 Jump Squats

10m Broad Jump

Coaching

15 Minutes

Movement prep

Load Deadlift

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here