9-14

CrossFit Fireground – CrossFit

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Weightlifting

Back Squat (1-1-1-1-1-1-1)

Run 21-15-9 (Time)

Run 200m

21 Thrusters 95/65

Run 200m

21 Pull-Ups

Run 200m

15 Thrusters 95/65

Run 200m

15 Pull-Ups

Run 200m

9 Thrusters 95/65

Run 200m

9 Pull-Ups

FX

Run 100m

Scale Thrusters as needed

Banded Pull-ups/RIng rows

18 Min Cap

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