Back Squats

CrossFit Fireground – CrossFit

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Warm-up

Weightlifting

Warm-up (No Measure)

Run 200m

10 Goblet Squats

10 Lunges

10 Good Mornings

10 inch worms

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

0-30 Min for warm-up and Back Squats

Metcon

Metcon (2 Rounds for reps)

Round 1

AMRAPx7

Buy in 50 Burpees

Wallballs 20/14 @10′

RX+Burpees to a target 6″

Rest 3 Min

Round 2

AMRAPx6

Buy in 400m Run

KB Swings 1.5/1

RX+ 2/1.5
30-35 will be clean up and transition for metcon

35-51 Will be metcon

51-60 WIll be clean up

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