CrossFit Fireground – CrossFit
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Metcon (Time)
12 Days with a BB
1 Thruster
2 Shoulder Press, 1 Thruster
3 Front Squat, 2 Shoulder Press, 1 Thruster
4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squat, 2 Shoulder Press, 1 Thruster
7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
10 Squat Clean, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
11 Over Head Squat, 10 Squat Cleans, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
12 SDLHP, 11 Over Head Squat, 10 Squat Clean, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squat, 2 Shoulder Press, 1 Thruster
Rx 95/65
RX+ 115/80
MERRY CHRISTMAS FIREGROUND