CrossFit Fireground – CrossFit
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
