CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
10 Front Squats BB
10 KIp Swings
10 Push-Ups
10 Straight Legged Deads BB
200m Row
Squat Cleans
5-4-3-2
Warm-Up & Clean Work
0-30 MIn
Transition 30-35
Metcon 35-55
Clean Up . 55-60
Weightlifting
Every 90 Sec x10
1 Dead
1 Deadlift High-pull
1 Squat Clean
Metcon
Metcon (Time)
5 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Snatches 115/85
5 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
RX+
Weighted Vest