CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Run 200m/Row 250m/Bike 600m
10 Squats
10 Core
5 Burpees
5 DB Push Press 25/15
5 DB Push Press 35/35
5 KB Deadlift 1/.7 pood
5 KB Deadlift 1.5/1
1 Tire Flip
Partner In Crime (AMRAP – Rounds and Reps)
AMRAPx30
80 Squats/Plank Hold
5 KB Deadlifts 1.5/1
50m Famers Carry 1.5/1
5 KB Deadlifts
50m Famers Carry
2 Tire Flips
80 Sit-Ups/Wall Sit Holds
5 KB Deads
50m Farmers Carry
5 Deads
50m Farmers Carry
2 Tire Flips
80 Burpees/DB Front Rack Hold
5 Deads
50m Farmers Carry
5 Deads
50m Farmers Carry
2 Tire Flips
80 DB Push Press 35/25
5 Deads
50m Farmers Carry
5 Deads
50m Farmers Carry
2 Tire Flips
