CrossFit Fireground – CrossFit
Warm-up
Warm-Up 0-15
Killer Bench 15-45
Extra Work 45-60
Metcon
Killer Bench (5 Rounds for calories)
Lynne style
1:00 Assault Bike
Max Reps Body Weight Bench Press
Female 80% Body Weight
Rest as needed between sets
Score each set of Cal, Put Reps of Bench Press in BP section
Killer Bench Press
Body Weight Bench Press
Female 80%
Extra Work
1000m Row (Time)
Max Effort 1000m Row
