CrossFit Fireground – CrossFit
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%
