CFRT at CrossFit Firewall

CFRT at CrossFit Firewall

Warm Up and Mobility

Gymnastics/Skill
3 RNFT
Ring Dip Practice
Jump Rope Practice

Open Prep
Every 2 minutes for 6 Minutes
3-6 Strict HSPU+ 4+8 Kipping HSPU
(Quality,dont overdo this)

Strength
Back Squat
65% x 8
75% x 3
85% x 3
95% x 1-2
100% x 1-2
65% x Max Reps

“Great Depression”
EMOM 3
4 x Hang Power Clean
EMOM 3
3 x Hang Power Clean
EMOM 3
2 x Hang Power Clean
EMOM 3
1 x Hang Power Clean