DEAD DAY

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx10

2 Rounds

Min 1: 15/12 Cal Row

Min 2: 15/12 Wallballs 20/14

Min 3: 12/10 Burpees

Min 4: 12/10 Cal Bike

Min 5: 15 Toes 2 Rings

Weightlifting

Deadlifts 2reps (6-4-2)

Heavy set of 6

Heavy set of 4

Heavy set of 2
Building to a heavy set of 2

Only Scoring the set of 2 reps

Metcon

Optimus Prime (AMRAP – Reps)

AMRAPx7

Wallballs 20/14 @10’/9′

On the Minute: 5 Deadlifts 225/155

Extra Work

Metcon (Time)

15/12 Ring M/U

Every time you break you will do 15′ Handstand Walk

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