CrossFit Bytown @ Firebreather 2014

CrossFit Bytown @ Firebreather 2014

Paleo Chair 4min
Super Rack Stretch

Thunder Burpees Warm up

Play Thunderstruck by ACDC, every time you hear thunder, perform a burpee.

Clean Warm up 5-5-5

5 Muscle Cleans
5 Front Squats
5 Strict Press
X3

EMOM 10 Power Clean (Weight)

10min EMOM
5 Touch and Go Power Cleans @ 60-65%

This is a skill emom, if not performed at TNG or cleanly, lower the weight.

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
10 Back Squat 185/115
10 T2B
40 DU

Posted
AuthorDan Shrum