Fran on the run

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

40 sec max effort AB

10 Jumping Squats

10 Kip Swings

10 BB Thrusters

5 Pull-Ups

200m Run

5-5-5

Building up to Thruster Weight

2-2-2

Pull-Ups between Thrusters

Run 21-15-9 (Time)

Run 200m

21 Thrusters 95/65

Run 200m

21 Pull-Ups

Run 200m

15 Thrusters 95/65

Run 200m

15 Pull-Ups

Run 200m

9 Thrusters 95/65

Run 200m

9 Pull-Ups

FX

Run 100m

Scale Thrusters as needed

Banded Pull-ups/RIng rows

18 Min Cap

Warm-up (No Measure)

ROMWOD

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