17
Jan
Drop it off at the Cleaners
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
20/15 Bike Cals
then…. 3 Rounds
10 Monkey Jumps
5 Inchworm w/ Push Up
10 Reverse Lunges
5 Kickouts
10 Skaters
Coaching
Clean Primer
On the minute x5 (50-55-60-60-60%)
Halting power clean
3 halts Low hang/high hang/pockets
On the minute x5
Clean Pull +Clean High Pull +Power Clean
(60-65-70-70-70%)
On the Minute x5
1 Power Clean (Building to a heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
25/20 Cal Row
10 Lateral Burpee over Bar
3 Rounds of “the Chief”
3 Power Cleans 135/95
6 Push Ups
9 Air Squats