Happy Hour

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

30 sec of each

Jumping Jacks

Air Squats

Push-Ups

Wall Squats

BB Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deads

5 Front Squats

Weightlifting

Clean Complex

Every 90 Sec x 7 sets

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Based on 1RM Squat Clean

Set 1- 60%

Set 2 -65%

Set 3- 70%

Set 4-7 Build to a Heavy Complex

Metcon

Ecod (3 Rounds for reps)

3 x AMRAPx4

15 Burpees

21 P Cleans

Run 400m

Rest 4 Min Between Rounds

Round 1 135/95

Round 2 115/85

Round 3 95/65

RX+

15 Burpee Box Overs 24/20

21 Power Cleans

27/21 Cal Row/Bike

Round 1 155/105

Round 2 135/95

Round 3 115/85

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