Drop it off at the Cleaners

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