Dirty

CrossFit Fireborne – CrossFit-Lite

Warm-up (No Measure)

10min

150m Row

10 KB swings

10 DB Thrusters

10 Jumping Jacks

Clean (4×6-6-6)

4 sets (moderate weight)

6-6-6

KBDL-DLHP-Alt Clean

Rest :60s

Metcon (Time)

4 Rounds

40 Double Unders

20 Alt. DB Clean & Jerk (40/20)

10 Wall Balls (14/10)

Rx+ = 5 Rounds
Aftercare

Roll Calves and Hamstrings