CrossFit Fireground – CrossFit
Deadlifts % (3-1-3-1-3-1)
3 Reps @ 70%
1 Rep @ 75%
3 Reps @70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
Hangnail (AMRAP – Rounds and Reps)
AMRAPx16
30 DB Hang Clean & Jerk 45/25
Run 200
20 Bar over Burpees
15 Deadlifts 205/125
RX+
30 DB Hang Clean & Jerks 50/35
25/18 Cal Row/Bike
20 Bar Facing Burpees
15 Deadlifts 245/165
The DB H Clean & Jerks will be with 1 DB and you will do 5 on one side and change sides. Alternating every 5 reps. Only do the RX+ if you dont need to scale anything.
