CrossFit Fireground – CrossFit
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Warm-up
Warm-up (No Measure)
EMOMx10
2 Rounds
Min 1-100m Run
Min 2-10 Push-Ups
Min 3- 20 Air Squats
Min 4- 20 Sit-Ups
Min 5- 20 Jumping Lunges
Bench Press Primer
5-3-1
Building up to metcon weight
Metcon
A: Lynn Style Run/Bench Press (5 Rounds for time)
Run 400
Max Body Weight Bench Press(Male)
Max 80% BW Bench Press(female)
Rest as needed between sets
You will score your run under time and y our reps under reps. Each round is scored separately.
B: Lynn Style Run/Bench (5 Rounds for reps)
5 Rounds each for time & reps
Run 400m
Max Reps Body Weight Bench Press(Male)
Max Reps 80%BW (Female)
You will run the 400, come in log your time quickly and start your max reps on bench. Score time and reps.