CrossFit Fireground – CrossFit
Warm-up
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
4-3-2-2
0-35 Brief/Warm up/EMOM
35-60 Metcon
Power Snatch/HSPU (2-2-2-2-2-2)
EMOMx12
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
RX+
4 Rounds
200m Run
8/5 Bar Muscle Ups
200m Run
12 DB Snatches 70/50
