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CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx10

Min 1- 15 Thrusters BB

Min 2- 10 Kip Swings

Min 3- 10 KBS

Min 4- 10 RIng Rows

Min 5- 15 Front Squats BB

Weightlifting

Tempo Front Squats

5 Sets

1 Tempo Front Squat

1 Front Squats

1)60% 2)65% 3)70% 4)70% 5)70%

Tempo Front Squat- Take a full 5 second descent on the squat.

3 Second pause in the bottom. Stand

Metcon

Jack Daniels (Time)

For Time

800m Run

50 Thrusters 65/45

30 Pull-Ups

RX+

1000m Run

50 Thrusters 75/55

30 C2B

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