21-15-9 reps of:
Power Clean
Box jump 20 in. box or Tailboard
Sit ups
Use a weight that is heavy but manageable. A good weight for beginner women will be 65 lbs. and me is 75-95 lbs. Elites should use 135 lbs.
Power clean video
Box jump video
Demos & Exercises
About Me
- ConFireCrossfit
- This site is being opened for the Firefighters of Contra Costa County Fire Protection District as an online tool to assist with physical fitness. Crossfit workouts will be posted daily, along with articles, pictures, and videos related to Crossfit, Physical fitness, Nutrition, and other subjects related to the job of firefighting. This is your website, feel free to comment, ask questions, and poke fun of each other. The intent is to bring functional fitness to our firefighting community.
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