Teams of 2

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Tire Flip Relay

Split the class into 2 even teams.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx30

Run 2x300m/Row 2x400m (each person Runs 300m/Rows 400m)

100 Air Squats

50 Wallballs 20/14 @10′

25 OH Lunges KB 1.5/1

10 V-Ups

5 Wall Climbs

Every 5 Min team will do 12 Burpee

RX+

Run 2x500m/Row 2x600m (each person Runs 500m/Row 600m

100 Air Squats

50 Wallballs 25/18 @10′

25 OH Lunges KB 1.5/1

10 GHD’s

5 Rope Climbs

Every 5 Min team will do 12 Burpees

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