CrossFit Fireground – CrossFit

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Warm-up (No Measure)

20 Jumping Jacks

10 Cal AB

15 Squats

10 Cal Row

10 Front Squats BB


EMOMx10 (1-1-1-1-1-1-1-1-1-1)


1 Deadlift

1 Clean High Pull

1 Squat Clean
1 Dead, 1 Clean High Pull, 1 Squat Clean EMOMx10 Going AHAP. The Dead is a Clean grip so you can move into the Clean High Pull with out re-gripping the bar. This is TnGo

HIIT Class

Metcon (AMRAP – Reps)

3 Rounds at each Station

40 Sec on 20 Sec off

Station 1 Battle Ropes

Station 2 Assault Bike (Score Cal)

Station 3 Single Unders

Station 4 Box Step Up 20″ Box . 35/20 DB (Score Step Ups)

Station 5 Russian Twist 35/15 Plate
Score will be cal on bike and box step ups for reps combined