Push Press

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row 200m

10 Push Press BB

10 Squats

5 Inch Worms

1:00 HS Hold/DB Hold

Push Press Primer

6-4-2

Weightlifting

Push Press % (6-6-6-6)

4 Sets of 6 Reps

Set 1@70% of 1RM

Set 2@72%

Set 3@74%

Set 4@76%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx18

Run 100m

45 Air Squats

20 KB SDLHP 1.5/1

10 Push Jerks 115/80

RX+

AMRAPx18

60 II Unders

45 Air Squats

21/15 Cal Row

10 Push Jerks 155/105

Extra Work

Metcon (Time)

Body Armor

Accumulate 1:30 in an L-Sit

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