CrossFit Fireground – CrossFit
Weightlifting
EMOMx10 P Clean (10-9-8-7-6-5-4-3-2-1)
EMOMx10
P Clean @65%
Min 1 you will do 10 reps
Min 2 you will do 9 reps
and so on. Staying with same weight for all reps
Metcon (AMRAP – Rounds and Reps)
AMRAPx20
100 II Unders . 2:1 Singles
10 DB Push Press 35/20
75 Sit-Ups
10 Ball Slams 25/20
50 KB Swings 1.5/1
10 T2B/ Knee Raises
25 Goblet Squats 1.5/5
10 Cal Row
RX+
100 II Unders
10 HSPU
75 Sit-Ups
10 C2B Pull-Ups
50 KBS 1.5/1
10 T2B
25 Goblet squats 1.5/1
10 Cal Row
