CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Run 200m
5 Snatch Grip High Pull BB
5 Overhead Squats BB
3 Wall walks
10 Lunges
5 Snatch Grip High Pull 75/55
5 Overhead Squats 75/55
0-25 Warm-Up/Lifting
25-30 Transition into Metcon
30-50 Metcon
50-60 Clean-Up/Cool Down
Weightlifting
EMOM Snatch Work (3-3-3-3-3-3-3-3)
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Squat Snatch
Min 4 and Min 8 you will rest.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAPx20
800m Run Buy In (2×400)
10 Burpee
10 Front Rack DB Lunges 45/25 (2 DB)
10 P Snatches 75/55
RX+
Front Rack DB Lunge 50/35
P Snatches 95/65
