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CrossFit Fireground – CrossFit

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Metcon (Time)

Every 90 sec x 7 Sets

3 Knee Raises

2 Pull/Ups

1 Hang Squat Snatch 95/65

1 Squat Snatch 95/65

RX+

Every 90 sec x 7 Sets

3 T2B

2 Bar M/U

1 Hang Squat Snatch 135/95

1 Squat Snatch 135/95

Air Conditioning (4 Rounds for time)

Every 5 Min x 4 Rounds

20 Double DB Deadlifts 45/25 RX+ 70/50

20 Wallballs 20/14 @10’/9′

20/15 Cal Row/Bike
If we have more than 12 people in a class start some of the athletes out at the cal row.

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