CrossFit Fireground – CrossFit
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
