CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
40 Single Unders
30 Sec Wall Sit
20 Core
10 Kip Swings
BB Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deads
5 Front Squats
Hang Power Clean Primer
2-2-2-2
Push Jerk Primer
2-2-2-2
Metcon
Gut Feeling (AMRAP – Rounds and Reps)
AMRAPx 16
12 Hang Power Cleans 135/95
12 Burpees
12 Push Jerks 135/95
12 Pull-Ups
Gut Feeling RX+ (Time)
12-9-6-3
Hang Power Cleans 165/115
Burpee Box Overs 24/20
Push Jerks 165/115
Ring M/U
Females 9-6-3-1 Ring M/U
Hard Cap 25 Min
Extra Work
Metcon (Time)
Capacity Builder
2 Sets for time
20/15 Cal Bike/Row
20 Deadlifts 225/155
20 T2B
Rest 2 min between sets
If time left in class
