KO’s

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200M Row

10 Burpees

10 Box Jumps

10 Thrusters

10 Cal Bike

Metcon (Time)

1 Round

15 Box Facing Burpees

15 Snatches 95/65

RX+ 135/95

Rest 3 Min

Metcon (Time)

1 Round

20 Cal Row

20 Thrusters 115/75

15 Pull-Ups

RX+

20 Cal Bike

20 Axle Bar Thrusters 135/95

7 Ring M/U

Rest 3 Min

Metcon (Time)

1 Round

70 II Unders

20 Alternating DB Snatches 50/35

12 Hang Cleans 115/75

RX+ 70 II Unders

20 DB Snatches 70/50

12 Axle Hang Cleans 155/105

4 Legless Rope climbs

If finished before cut off

Rest 3 Min

Bonus Round

Metcon (Time)

1 Round

20 S2OH 95/65

15 Goblet Squats 1.5/1

7 Burpee Pull-Ups

RX+

20 S2OH Axle Bar 135/95

10 Pistols

7 Bar M/U

Share