9.1.19

1
Sep

9.1.19

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)

400m Run

10 Up/Down Dogs

10 Scorpions

10 Spiderman Lunges

10 Monkey Jumps

Barbell

10 Deadlifts

5 Clean Pulls

5 Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

Coaching

Team Up

Teams of 3

Prep all 3 Barbell Movements

Metcon

Fender Bender (Time)

Teams of 3

For Time (30 Minute Cap):

400 Meter Slam Ball Run 50/35

3 Rounds

30 Deadlifts 135/95

25 Hang Power Cleans

20 Push Jerks

400 Meter Slam Ball Run

2 Rounds

30 Deadlifts

25 Hang Power Cleans

20 Push Jerks

400 Meter Slam Ball Run

1 Round

30 Deadlifts

25 Hang Power Cleans

20 Push Jerks
Teams will chip away at the work, breaking up the slam ball distance and reps on the barbell as they see fit.