Mamma

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

5 M Climbers

5 Push Press BB

5 Burpees

5 GHD Sit-Ups

AB 30sec Max cal

5 Kip Swings

5 DB Press

5 Slamballs

5 Inch worms

Split Jerks

6-4-2-1

Weightlifting

Split Jerk (1-1-1-1-1)

Metcon

Metcon (Time)

21-15-9

STOH 95/65

V-Ups

Shoulder to Overhead

RX+ 135/95

2 Bar M/U after each set

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