11.21.19

21
Nov

11.21.19

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)

10 Kick Outs

15 Band Pass Throughs

10 Band Shoulder Press

15 Band Pull Aparts

10 Spiderman Lunges

10 toe Hold Squats

5 up/dn dogs

10 scorpions

5 dive bomb push ups

Barbell

front rack opener

5 front squats

5 clean pulls

5 clean high pulls

5 squat cleans

Coaching

25 Minutes

5 minute Squat Clean Technique

Remainder Time – Build to heavy Double TnG

then

8 minute Metcon Prep

Squat Clean (2-2-2-2-2-2-2-*2)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Clock

1000m Row

then – AMRAP

6 Thrusters 105/75

8 Burpees

10 Pull Ups