Deads

CrossFit Fireground – CrossFit

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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.

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