CrossFit Fireground – CrossFit
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
