CrossFit Fireground – CrossFit
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
