Upside (down)

CrossFit Fireborne – CrossFit-Lite

Warm-up (No Measure)

10 min

12 Pass Throughs

10 Wall Balls

10 Good Mornings

10 DB Push Press

:30s Plank

Wall/Pike Walks (5×2)

Rest :60s

Metcon (Weight)

12min Clock

21-15-9

Pike Push-Ups (30/24)

DB Hang Clean (30/20)

Remaining Time –

Max Weight – 1×3 DB Hang Clean and Press

Rx+ = DB Hang Clean (40/30)
Aftercare

2 Rounds

10 Wall Angels

10 Spiderman Lunges w/rotation

Then…Roll Hamstrings