Looking for a tune-up on your clean? Ask about our 30 minute skill sessions! Do you have a friend who might love a one-on-one experience? Connect them with some personal training with one of our Coaches!  email:  ayn@pioneervalleycrossfit.com

Looking for a tune-up on your clean? Ask about our 30 minute skill sessions!
Do you have a friend who might love a one-on-one experience? Connect them with some personal training with one of our Coaches!

email: ayn@pioneervalleycrossfit.com

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up:
EMOM 8:
Even: 12/10 Calorie Row
Odd:  5 Prying Goblet Squats + 5 Goblet Squats 

2. Warm-up F: Warm-up F:Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. 🔴🔥“Fireball”🔥🔴
In teams of 3
AMRAP 30:
100 Calorie Row
75 Wallball 20/14
50 Power Cleans 115/83

*Add 20/10 lbs each round.Divide Reps as desired between athletes. One Athlete works at a time. (Courtesy of CFNE)

LIII: As Rx’d
LII: Start at 75/53 Power Clean, Scale Wallball weight as needed
LI: Athlete responsible for 20 Calorie Row
15 Wallball
10 Muscle Cleans each round.


Have fun!
 

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