Froning/Fran

CrossFit Fireground – CrossFit

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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

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