Front Runner

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

100m Run

10 Front Squats BB

10 Strict Press BB

10 Core

10 Hang Squat Clean BB

Power/Squat Clean Primer

6-4-2
0-30 Warm-Up & Weightlifting

35-55 Metcon

Extra Work if time allows

Weightlifting

Power Clean/Squat Clean (2-2-2-2-2)

1 Power Clean

1 Squat Clean
This is touch and go. You will do 1 power clean + 1 Squat Clean. Rest as needed between sets.

Metcon

Front Runner (Time)

Run 200m , 2 Power Clean & Jerks

Run 200m, 4 Power Clean & Jerks

Run 200m, 6 Power Clean & Jerks

Run 200m, 8 Power Clean & Jerks

Run 200m, 10 Power Clean & Jerks

RX 135/95

RX+ 155/105

Row 300m/Bike 600m

Extra Work

Metcon (7 Rounds for reps)

Every 90 sec X 7 Rounds

Row 15/12 Cal

Time remaining- Strict HSPU

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