30
Jul
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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