Hard Hat Week 8

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

400M Row

10 Burpees

10 DB Clusters

3 Min II Under Practice

Weightlifting

Snatch EMOMx6 (2-2-2-2-2-2)

2 Unbroken Snatches @ 75%ish

Metcon

Five Below (3 Rounds for reps)

AMRAPx5

Buy In 100 II Unders

into Max Rounds of

6 Lateral DB Burpees

12 DB Front Squats RX 45/25 RX+ 50/35

Rest 5 Min

AMRAPx5

Buy In 100 II Unders

Into Max Rounds

6 Lateral DB Burpees

9 DB Thrusters RX 45/25 RX+ 50/35

Rest 5 Min

AMRAPx5

Buy In 100 II Unders

Into Max Rounds

6 Lateral DB Burpees

6 DB Clusters RX 45/25 RX+ 50/35
Stimulus

*Your score for each AMRAP will be the toatal reps of lateral burpees and a DB Movement.

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