CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Row 200m
10 Heavy Wallballs
10 High Box Step ups
10 Strict Press BB
10 Good Mornings BB
Then
1 time through 30sec each station
Wallballs 20/14@10′
SDLHP 75/55
Box Jumps 20″
Push Press 75/55
Cal Row
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wallballs 20/14@10′
SDLHP 75/55
BJ 20″
PP 75/55
Cal row
Extra Work
,: 800m Run (Time)
Max Effort 800m Run
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