Hump Day WOD

CrossFit Fireground – CrossFit

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Metcon

Bear Crawl (Time)

For Time

27 P Cleans 115/85

27 Front Squats 115/85

27 Deadlifts 155/105

Rest 1 Min

21 P Cleans 135/95

21 Front Squats 135/95

21 Deadlifts 185/135

Rest 1 Min

15 P Cleans 155/105

15 Front Squats 155/105

15 Deadlifts 225/155

RX+

For Time

27 Bench Press 135/85

27 Front Squats 135/85

27 Deadlifts 185/135

Rest 1 Min

21 Bench Press 155/95

21 Front Squats 155/95

21 Deadlifts 225/155

Rest 1 Min

15 Bench Press 185/105

15 Front Squats 185/105

15 Deadlifts 275/185
Only 1 bar per athlete and you will place the bar on the floor after the bench press to do the front squats & Deadlifts. If you need to scale any of the weights you will need to do the RX version>

Extra Work

Metcon (3 Rounds for reps)

Capacity Builder

3 Rounds

2 Min Window

15/12 Cal Row

10 C2B Pull-Ups

Max Wallballs 20/14

Rest 30 Sec Between Rounds

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