CrossFit Fireground – CrossFit
Metcon
Weightlifting
Squat Clean and Jerk (1-1-1-1-1)
Team up with 2 or 3 people and share a bar.
Metcon (AMRAP – Rounds)
EMOMx15
Min 1 -Wallballs 20/14 @10′. Men 20 reps ladies 17 reps
Min 2 -Cal Row Men 12 cal Ladies 10 cal
Min 3 – Slam balls 25/20 12 reps
On the ball slambs scale up or down as needed.
