Take it outside

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

10 Air Squats

10 DB Push Press

10 Core

Building up to BW Back Squat

Weightlifting

Body Weight Back Squats (10-10-10)

Build up to body weight back squat. You will do 3 set of 10 with resting between sets.

15 Min cap

Metcon

Metcon (Time)

Run 400m

10 DB Thrusters 45/25

10 T2B

10 ;Burpees

Run 800m (2×400)

10 Burpees

10 T2B

10 DB Thrusters 45/25

Run 400M

RX+ DB Thrusters 50/35

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