Hawt Fire, 1-4-2021

LOW🔥
12’ EMOM

• 10 dumbbell snatches (light) + 12 lunges
• 10 Romanian deadlifts
• 10 wall balls
• 1 clean & jerk (light) + 50m run

MEDIUM🔥🔥
5′ AMRAP
100m run
10 wall balls (20/15)
5 deadlifts (135/95)
10″ planking

1′ rest

5′ AMRAP
50m run with one dumbbell
15 situps
8 dumbbell snatches
10” hollow rock hold

1′ rest

4′ AMRAP
20 mountain climbers
12 lunges with overhead DB
3 clean & jerks (135/95)

Notes: Try this vested if you dare. Note, there is no rest movement on the final AMRAP. The weight on the deadlifts and C&J should be the same. Weights on lunges should be light to medium.

HIGH🔥🔥🔥
3 rounds / 90″ rest
5 burpees + sled pulls (standing) + sled push

Notes: Standing sled pulls

Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.