Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Metcon

Metcon (5 Rounds for time)

If you have a vest wear it

Every 6 Min

15 Cal Row

12 Burpee

9 Goblet Squats 1.5/1

6 OH Lunges 35/15

RX+

Every 6 Min

15 Cal Bike

12 Burpee

9 Goblet Squats 2/1.5

6 OH Lunges 45/25

1 Rope Climb

Weighted vest 20/14

1000m Row (Time)

Max Effort 1000m Row

Extra Work

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