Squat/Power Cleans

CrossFit Fireground – CrossFit

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Warm-up

Brief, Warm-up, & Weight lifting 0-40

Transition 40-45

Metcon 45-55

Clean up 55-60.

Warm-up (No Measure)

2 Rounds

100m Run

10 Squat/Power Cleans BB

10 Thrusters BB

10 Kip Swings

5 Pull-Ups

Weightlifting

You can pick power or squat. .

Power Clean (1-1-1-1-1-1)

Squat Clean (1-1-1-1-1-1)

Metcon

Fran on the RUN (Time)

21 Thrusters 95/65

21 Pull-Ups

Run 200m

15 Thrusters 95/65

15 Pull-Ups

100m Run

9 Thrusters 95/65

9 Pull-Ups
We are working on scaling to stay under a 10 min cap. This will be a hard cap. If you need to, scale the weight, reps, or run. At the 10 min mark if you’re not finished put 10 Min in the time and a DNF in the notes.

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