EMOM TIME

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 Wallballs 30/20@10′

10′ HandStand Walk or

Shoulder Taps on Wall or

1 min HS hold

10 Cal Row

100m Run

0min-50min – Brief, Warm up & EMOM

Metcon (AMRAP – Rounds)

EMOMx30

Min 1- 12/10 Burpees

Min 2- 10/8 Cal Row

Min 3- 20/18 Wallballs 20/14 @10′

Min 4- 20 II Unders ( Attempts)

Min 5- 3 Snatches @80%

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