Best hour of the day

CrossFit Fireground – CrossFit

View Public Whiteboard

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

Share