Barbell Cycling

CrossFit Fireground – CrossFit

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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

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