Work Rest Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Lunges

10 Scorpions

200m Run

10 Box Step Ups

10 Heavy Wallballs

10 Push-Ups

20 II Unders

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
If You Row this will be a scaled workout. This is a benchmark workout.

Rest 3 minutes

Double-Unders (1)

At the 3 min rest mark you will start your max effort II unders. Your score will be when you stop or fail. Only one chance..

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