CrossFit Fireground – CrossFit
Weightlifting
0-30 will be briefing, warm-up, and EMOM.
Quick transition into metcon
Metcon 20 min cap
EMOMx15
EMOMx15
Min 1-3 2 Hang Squat Snatches
Min 4-6 2 Squat Snatch from Launch Position
Min 7-9 2 Squat Snatch from floor (singles are ok)
Min 10-15 1 Squat Snatch (AHAP)
Starting at 65% of 1 RM and move up to AHAP.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
