Thrust It Up

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

30 Singles

15 Core

10 BB Thrusters

5 Cal Bike

Run 200m

BB Warm-up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Weightlifting

Thruster (3-3-3-3-3)

Every 2 Min you will do 3 Thrusters. Building to a heavy set of 3

Metcon

Child’s Play (Time)

3 Rounds

10 Thrusters 135/95

20 Deadlifts 135/95

100 II Unders

RX+

3 Rounds

10 Thrusters 165/115

20 Deadlifts 165/115

100 II Unders

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