7.30.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

5 Inch worms w/ Push Up

10 Spiderman Lunges

10 Scorpions

then…. Barbell

Elbow Pumps

Clean Pulls

Clean High Pulls

Power Cleans

Front Squats

Squat Cleans

Coaching

25 Minute Clock

Build to 1RM

Rest as needed

Squat Clean (3-3-3-3-1-1-1-1-*1)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

3 Hang Power Cleans 135/95

6 Push Ups

9 Air Squats
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