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CrossFit Fireground – CrossFit

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Metcon (No Measure)

Working on Gymnastic

5 Rounds of

300m Row + 40% Unbroken Pull-Ups

RX+

5 Rounds of

300m Row + 40% Unbroken Ring M/U
You will do 40 % of your unbroken Pull-Ups or M/U

If you can do 10 Pull-ups you will row 300m and do 4 pull-ups unbroken. Rest as needed between sets

Shoulder Press (3-3-3-3-3)

30 Rock (AMRAP – Rounds and Reps)

AMRAPx20

30 KB Swings 1.5/1

30 Push Press 75/55

200m Run

30 Sit-Ups

RX+

AMRAPx20

30 KB Swings 1.5/1

30 Push Press 95/65

21/15 Cal Row/Bike

30 T2B

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