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CrossFit Fireground – CrossFit

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Warm-up (No Measure)

2 Rounds

5 Kip Swings

5 Hang Snatch/Hang C & J BB

5 Strict Press BB

100m Run
Snatch/ Clean & Jerk Primer


0-35 Brief/Warm up/EMOM

35-60 Metcon

Power Snatch/HSPU (2-2-2-2-2-2)


Odd-2 Power Snatch/Power Clean & Jerk

Even- 8/3 Strict HSPU
If you are having overhead issues, please do Clean & Jerk. If you’re unable to do Strict HSPU you can do kipping. Just make sure you put it in your notes.

Metcon (Time)

4 Rounds

200m Run

12 Pull-Ups

200m Run

12 DB Snatches 45/35


4 Rounds

200m Run

8/5 Bar Muscle Ups

200m Run

12 DB Snatches 70/50