Fridays

CrossFit Fireground – CrossFit

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EMOM

Metcon (AMRAP – Rounds)

EMOMx15

Min 1- 10/7 Cal Row/Bike

Min 2- 10/7 HSPU/DB Press 35/20

Min 3- 10 Snatches 95/65

Min 4- 10 Pistols/ 20 Air Squats

Min 5- 10 OH Lunges 45/25

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

10 DB Thrusters 45/25

50 II Unders

10 Sit-Ups

RX+

DB 50/35

10 GHD’s

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