6.15.19

15
Jun

6.15.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then 2 rounds

10 Walking lunges

5 Monkey Jumps

10 Wall Balls

10 KBDL

10 V-Ups

Coaching

Movement Prep

10-15 MInutes on Hang Power Clean

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans