Ten Round Tuesday

CrossFit Fireground – CrossFit

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Metcon

Metcon (Time)

10 Rounds

200m Run

10 Wallballs 20/14

5 Box Jumps 24/20

1 Squat Clean & Jerk 155/105

RX+ 205/135

Extra Work

800m Run (Time)

Max Effort 800m Run

Time to move

CrossFit Fireground – CrossFit

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Weightlifting

Shoulder Press (1-1-1-1-1-1-1)

Strict Press, no moving of the lower body. Working on front rack position and keeping the chest pulled down to your belly botton.

Metcon

Metcon (Time)

3 Rounds

400m Run

15 Burpees

15 Pull-Ups

5 Push Press 95/65

RX+

135/95

Saturday HIT

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAPx35

Buy in 400m Run/500m Row

200 II Unders

150 Lunges

100 T2B/Knee Raises

50 Box Jumps 24/20

25 DB Thrusters 45/25

10 Cal Bike

RX+ DB Thrusters 50/35

Fridays

CrossFit Fireground – CrossFit

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Weightlifting

Split Jerk (1-1-1-1-1-1)

Build AHAP

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

5 Pull-Ups

10 Sit-Ups

15 Air Squats

20 Wallballs 20/14@10′

5 Clean & Jerks 135/95

RX+

C2B

GHD”S

Air Squats

C&J 155/105

3 Round Thrusday

CrossFit Fireground – CrossFit

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EMOM

EMOMx10 Snatch (2-2-2-2-2-2-2-2-2-2)

EMOM

1 Hang Squat Snatch

1 Squat Snatch
This is a touch and go. Deadlift the bar to the hang, do a Hang Squat Snatch and right into a TnGo to a full squat snatch

Metcon (Time)

3 Rounds

200m Row

50 II Unders

10 Deadlifts 185/125

RX+ 225/155

Extra Work

Assault Bike (Time)

50 Cal on bike

IF TIME ALLOWS

Free Foundations

We are having a free foundations class starting on Jan 7th. We will be working on foundation movements that will help you with developing proper movement and form. This will allow you to move safely while working out in our facility. We will do one hour on Jan 7th & Jan 10th starting at 6:30pm. We will finish on Saturday Jan 12th starting at 12:00pm and this will last 2 hours. We will require a 1 month unlimited membership for the free foundations class. Call me if interested. 479-841-8915