CrossFit Fireground – CrossFit
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.
