8
Jan
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