CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
10 Mountain Climbers
10 KIp Swings
5 Pull-ups
10 Straight Legged Deads
10 Hang Power Cleans
Wrist Mobility
Warm-up to load weight
EMOM
Metcon (Weight)
EMOMx10
1 Rep Thruster
Min 1-10 you will do 1 Thruster EMOM. Building up to AHAP.
Min 10-15 you will find your 1 Rep Max C&J
Weightlifting
Clean and Jerk (1-1-1)
Metcon
FRONING 21-15-9 Complex (Time)
RX+ 155/105 RX 115/80
8 Deadlifts 8 Deadlifts
7 P Clean 7 P Cleans
6 Snatches 6 Snatches
8 Pull-Ups 21 Pull-Ups
7 C2B
6 Bar M/U 6 Deadlifts
5 P Cleans
6 Deadlifts 4 Snatches
5 P Clean
4 Snatches 15 Pull-Ups
6 Pull-Ups 4 Deadlifts
5 C2B 3 P Cleans
4 Bar M/U 2 Snatches
4 Deadlifts 9 Pull-Ups
3 P Cleans
2 Snatches
4 Pull-Ups
3 C2B
2 Bar M/U
20 Min Cap
