Strict Day

CrossFit Fireground – CrossFit

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Strict Hand Stand Push Ups

1 Attempt for max reps
If you’re unable to do 3 strict HSPU, lets move to the DB Press.

DB Press, Choose a load that allows for at least 8-10 reps, and go as far as we can from there.

Strict Pull-Ups

1 Set for Max Reps of Strict Pull-Ups
If you’re beneath 3 strict Pull-Ups, lets band today. Choosing a band tension that allows for at least 7 reps. We want to fall somewhere in the 7-15 reps range. In your notes track what band you used.

Metcon (3 Rounds for reps)

3 Round of AMPRPx4

50 II Unders

21 Power Cleans

15 Burpees

Rest 4 min between sets

Round 1 135/95

Round 2 115/80

Round 3 95/65