Happy Friday

CrossFit Fireground – CrossFit

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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

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