Happy Friday Fireground

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx10

Min 1-10 Kip Swings

Min 2-10 Cal Bike

Min 3- 100m run

Min 4-20 Core

Min 5- 20 II Unders

Weightlifting

Weighted Pull-ups (2-2-2-2-2)

This is a strict pull-up. We will spend sometime working on negatives if you’re unable to do a strict pull-up

Metcon

Metcon (Time)

21-18-15-12-9-6-3

II Unders

200m Run

RX+

The set of 3 needs to be triple unders!! That means you will do 3 triple unders on your last set. Everyone will finish with a 200m run.

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