11.25.19

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)

15 Band pass throughs

15 band pull aparts

15 banded good mornings

10 monkey jumps

10 spiderman lunges

10 dead frogs

10m duck walk

10m crab walk

Coaching

Deadlift

20 minute clock

build to heavy 5 (TnG)

5-5-5-5-5-5-*5

10 minutes

Power clean technique

Deadlift (5-5-5-5-5-5-5-5-*5)

Metcon

Linchpin Test 10 (Time)

5 RFT

15 Wall Balls 20/14

15 Power Cleans 95/65