CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
20 Jumping Jacks
10 Cal AB
15 Squats
10 Cal Row
10 Front Squats BB
Weightlifting
EMOMx10 (1-1-1-1-1-1-1-1-1-1)
EMOMx10
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
