CrossFit Fireground – CrossFit
Weightlifting
Shoulder Press (5-5-5-5-5)
Working up to a AHAP 5 rep max.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAPx6
7 Thrusters 95/65
7 Burpees
Rest 2 Min
AMRAPx5
7 Thrusters 95/65
7 Burpees
Rest 1 Min
AMRAPx4
7 Thrusters 95/65
7 Burpees
Scale as needed.
RX+
Same as above with
2 Bar M/U
7 Thrusters 95/65
7 Bar over Burpees
You will start where you left off.
