RING RING RING

CrossFit Fireground – CrossFit

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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

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