Hero Week

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOMx8

2 rds

Min 1- 12 Squats/5 Burpees

Min 2- 10 P Cleans BB/3 Shoulder Press BB

Min 3- 100m Run

Min 4- 10 Kip Swing/ 1 Strict Pull-up

Hero WOD

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Scaled

6 Rounds

30 Squats

19 P Cleans A: 115/85 B: 95/65

7 Pull-Ups/ RIng Rows

400m Run/1200m Bike

You can team up with a friend if you want. 1 person working at a time.

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