CrossFit Fireground – CrossFit
Warm-up
Brief & Warm-up 0-12
Squat Cleans 12-45
Metcon 45=60
Warm-up (No Measure)
AMRAPx6
10 Hang P Cleans BB
10 Front Squats BB
10 Straight Legged Deads
10 II Unders
10 Kip Swings
10 PVC Pass through Lunges
Weightlifting
Squat Clean (1-1-1-1-1-1)
Working on building to as AHAP
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled
3 Round for time of:
50 Squats
7 Pull-Ups
10 Hang Power Cleans 115/85
