Happy Friday
CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
20 M-Climbers
20 Core
10 Snatch High Pulls BB
10 P Snatches BB
10 Wallballs
10 Cal Bike
Shoulder Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAPx20
20 Wallballs 20/14@10m/9’f
15 GS Push Ups
10 Russian KBS 1.5/1
5 P Snatches 95/65
RX+ Snatches 135/95
3 Ring M/U
RX+ will do 3 ring M/U after each set of snatches
Extra Work
1000m Row (Time)
Max Effort 1000m Row