CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
6 min warm up :40sec work 20sec rest
Min 1. Wallballs
Min 2. Cal on bike
Min 3. Wall climbs
Min 4. Hang Snatch BB
Min 5. 3 kip swings 1 Pull-Up (Repeat)
Min 6. Thrusters BB
Van Damme ish (Time)
20 Snatches 95/65
10 C2B Pull-Ups
20 Clean & Jerks 95/65
10 C2B Pull-Ups
20 Thrusters 95/65
10 C2B Pull-Ups
RX+
20 Snatches 135/95
5 Ring M/U
20 Clean & Jerks 135/95
5 Ring M/U
20 Thrusters 135/95
5 Ring M/U
Extra Work
1000m Row (Time)
Max Effort 1000m Row
Assault Bike (Time)
50 Cal on bike
IF TIME ALLOWS
