11.24.19

24
Nov

11.24.19

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)

25 Jumping Jacks

10m Frog Hop

10m Broad Jump

10m Crab Walk

10 Monkey Jumps

5 Up/dn Dogs

10 Scorpions

10 Spiderman Lunges

Coaching

Team Up (3’s)

Prep metcon movements

Metcon

Metcon (Time)

Chipper For Time – teams of 3

180 RKBS 53/35

180 Power Cleans 95/65

180 Box Jumps 24/20

** Partner A Rows 250m while Partner B & C work on chipper. One partner must be Rowing at all times. All reps of one movement must be completed before moving to next movement.