CrossFit Fireground – CrossFit
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
