CrossFit Fireground – CrossFit
Metcon
Dirty Thirty ish (Time)
30 Box Jumps 24/20
30 Pull-Ups
30 KB Swings 1.5/1
30 Lunges
30 T2B
30 DB Push Press 45/35
30 Hip Extensions
30 Wallballs 20/14 @10′
30 Burpees
30 II Unders
RX+3 Bar Muscle Ups between each set of 30.
(no Bar M/U’s on the skinny bars)
Extra Work
Metcon (No Measure)
3×20′
Handstand walk
Working on handstand walks. It can be a few feet at a time.
