CrossFit Fireground – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
EMOM
Metcon (AMRAP – Rounds)
EMOMx30
Min 1. 15 Slam Balls 25/20
Min 2. 10 HR Bupees
Min 3. 20 Air Squats
Min 4. 3 P Snatches 135/95
Min 5. 10 KBS 1.5/1
RX+
EMOMx30
Min 1. 20 Slam Balls 25/20
Min 2. 5 Inverted Burpees
Min 3. 10 Pistols
Min 4. 3 Squat Snatches 155/105
Min 5. 2 Rope Climbs
