CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
30 sec of each
Jumping Jacks
Air Squats
Push-Ups
Wall Squats
BB Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deads
5 Front Squats
Weightlifting
Clean Complex
Every 90 Sec x 7 sets
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Based on 1RM Squat Clean
Set 1- 60%
Set 2 -65%
Set 3- 70%
Set 4-7 Build to a Heavy Complex
Metcon
Ecod (3 Rounds for reps)
3 x AMRAPx4
15 Burpees
21 P Cleans
Run 400m
Rest 4 Min Between Rounds
Round 1 135/95
Round 2 115/85
Round 3 95/65
RX+
15 Burpee Box Overs 24/20
21 Power Cleans
27/21 Cal Row/Bike
Round 1 155/105
Round 2 135/95
Round 3 115/85