CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
400m Run/500m Row/1200m Bike
Rest 1:00
400m Run/500m Row/1200m Bike
Burn
Metcon (No Measure)
EMOMx30
Min 1-10/8 Cal Row
Min 2- 50 II Unders/ 50 Singles
Min 3- 20 Air Squats
Min 4- Battle Ropes 40 Sec
Min 5- 10/8 Cal Bike
Min 6- Plank 40 Sec
Min 7- 20 Sit-Ups
Min 8- Wall Sit 40 Sec
Min 9- 10/8 Burpees
Min 10- 12 Nasties (Jumping Lunges
