CrossFit Fireground – CrossFit
Weightlifting
Warm-up
Warm-up (No Measure)
Run 200m
10 Jumping squats
Run 100m
10 Jumping squats
30 sec max effort on AB
2:30 Squat hold
Front Squat (3-3-3-3-3)
Building up to a heavy 3 rep front squat
Metcon
Metcon (Time)
Run 1 mile/ 2000m Row
21-15-9
Wall-Balls 20/14@10′
Sit-Ups
Run will be 4x400m
Rowing will be for people with issues and are not able to run.
