9.11.19

11
Sep

9.11.19

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 PVC/Band Pass Throughs

10 Spiderman Lunges

5 Inchworms w/ Push Up

10 Monkey Jumps

10 Scorpions

10 Scapular Pull Ups

10 Kip Swings

Barbell

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Thrusters

5 Push Jerks

5 Power Snatches

Coaching

All the movement Prep

Metcon

9/11 Tribute (Time)

2001m Run

11 Box Jumps 30/24

11 Thrusters 135/95

11 C2B

11 Power Cleans 135/95

11 HSPU

11 Power Snatches 135/95

11 T2B

11 Deadlifts 135/95

11 Push Jerks 135/95

2001m Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

Must complete entire movement before moving to the next

Can Be done in any order