CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
20 Plate Jumps
10 Hang P Clean BB
5 Squat Cleans BB
Run 100
Weightlifting
Barbell Cycling (Time)
For time
10 Squat Cleans 45%
8 Squat Cleans 55%
6 Squat Cleans 65%
4 Squat Cleans 75%
2 Squat Cleans 85%
This is off of your 1 RM Squat Clean. Use one BB and change weights after you finish the prescribed reps.
Metcon
IHOP (AMRAP – Rounds and Reps)
AMRAPx15
60 II Unders (120 Singles)
Run 200m
5 Power Cleans
5 Hang Squat Clean
5 Squat Cleans
135/95
RX+
60 II Unders
30/24 Cal Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
155/105
