FGB Style

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Squats

10 Snatches BB

10 Good Mornings

10 Back Squats BB

200m Row

Back Squats Warm Up

6-4-3-2

Snatches Warm Up

5-4-3

Weightlifting

Every 2 Min Back Squats (2-2-2-2-2)

Starting at 65-70% and working AHAP

Metcon

Metcon (AMRAP – Reps)

Fight Gone Bad Style x4

Min 1- Nasties

Min 2 -Cal Row

Min 3- KB Swings 1.5/1

Min 4 -Jumping Air Squats

Min 5- 3 Squat Snatches 115/85

Min 6- REST

RX+155/105
Total number of reps for all 4 rounds will be your score. Scale as needed..

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