Weight Vest Wednesday

CrossFit Fireground – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Row 200m

10 High Box Step Ups

10 Wallballs

10 Slam balls

10 Front Squats BB

20 II Unders/20 Attempts (No Singles)

Wrist Mobility

Front Squats

0-35 Warm-Up & Front Squats

35-45 Warm up for Clean & Jerks & Transition to metcon

45-50 Metcon

50-55 Gymnastics work

55-60 Clean up


Front Squat (3-3-3-3-3)


CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Extra Work


Handstand Push-ups

2 sets of Max HSPU. The only place to rest is in the top position of the HSPU. Rest as needed between sets. This is a Games Standards HSPU.


Metcon (2 Rounds for time)

Max Handstand Hold. Rest as needed between sets. Your score will be both times scored. If you need to scale do DB holds for time.