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Monday:

For time:
50 Wallballs @9/6kg
Run 200m
40 Wallballs @9/6kg
Run 400m
30 Wallballs @9/6kg
Run 600m
20 Wallballs @9/6kg
Run 800m
10 Wallballs @9/6kg

After Class Extra:
8 EMOM
E- 10 Hanging Leg Raises
O- 30 seconds Chin Over Bar Hold

Tuesday:

Barbell Cycling

Hang Snatch
10-8-6-4-2

Power Snatch
10-8-6-4-2

Hang Clean
10-8-6-4-2

Power Clean
10-8-6-4-2

Wednesday:

A) 4 X 8 Bench Press @70/75%

B) 4 X 2 Sled Push @Bodyweight+

C) 4 X 4 Tyre Flips

10-1
Ring Dip
HSPU
Upright Row
Strict Press

After Class Extra:
A.1 2 X ME Diamond Press Ups
A.2 2 X ME Goblet Lunges @32/24kg
Rest 30 seconds / 2 minutes

Thursday:

Work up to a Heavy 3 Rep Cluster

10-1 @70%⬆️
Cluster
Clean
STOH

After Class Extra:
L-Sit Hold on Boxes
4 X 30 seconds / 60 seconds rest

Friday:

🏋🏽🎉Josie & Dave Birthday Special🎉🏋🏽

In Pairs:

For Time:
5 rounds
30 Box Jumps @24/20″
20 Bar over Burpees
10 Power cleans @60/40kg

Rest / Eat Cake 10 minutes

For Time:
5 Rounds
4 Muscle Ups / 10 Strict Pull-ups / Chest to Bar
10 Strict HSPUs
10 T2B
2 Rope Climbs

Saturday:

Spitfire will be hosting the shared Team WOD classes with CrossFit Gain at 9 & 10am with a BBQ afterwards!!

Programming will be announced on the day… 😀

Gymnastics:

Pistols and Rope Climbs

Sunday:

Hero workout ‘Arnie’

With a single 32/24kg kettlebell

21 Turkish get-ups, right arm
50 swings,
21 Overhead squats, left arm,
50 swings,
21 overhead squats, right arm
50 swings,
21 Turkish get-ups, left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.