CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
200m Row
10 Heavy WB
5 Shoulder Taps/5′ HS Walk
10 II Unders
5 Shoulder Taps/5′ HS Walk
10 KBS
10 Cal AB
10 Kip Swings
Metcon
Metcon (Time)
For time
30 Nasties
30 KBS 1.5/1
30 Burpees
30 T2B
30 II Unders
30 V-Ups
30 Wallballs 20/14@10′
30 Pull-Ups
30 DB Thrusters 45/25
400m Run
Buy out 5 wallwalks
RX+ DB 50/35
HS Walk 25’ (5’ increments)
Inplace of wallwalks
Extra Work
1000m Row (Time)
Max Effort 1000m Row
