EMOMx30

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200 M Row

10 Kip Swings

15 Air Squats

20 Mountain Climbers

15 Wallballs

10 Kip Swings

EMOM

EMOMx15+ (AMRAP – Reps)

Min 1- Reps 20/16 -Wallballs 20/14 @10’/9′

Min 2- 10/8 Cal Bike

Min 3- 10 Fat Bar Thrusters 115/80

Min 4- 12 Slam balls 25/20

Min 5- Max Strict Pull-Ups

Score will be your pull-up score. If you scale just put your reps as scaled.

Metcon

Metcon (Time)

21-15-9

Back Squats 135/95

400 M Run (After 21 & 15) end with 9 back squats

RX+155/105

16 Min Cap

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