CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
400m Run
10 Air Squats
10 Push-Ups
10 Lunges
200m Run
BB Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Front Squat Primer
3-3-3-3
Weightlifting
Front Squats % (6-4-2-4-6)
On the 2:00 x 5 Sets
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 85%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%
Percentages are based off your 1RM Front Squat. Scoring the 2reps % 85%
Metcon
Weight Vest Wednesday 1 (Time)
3 Rounds
Run 400m/ Row 500m/ Bike 1200m
10 DB Snatches 45/25
15 Thrusters 95/65
RX+
Run 400m/ Row 500m/ Bike 1200m
10 DB Snatches 70/50
15 Thrusters 115/85
Weight Vest 20/14
