Hump Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Run 100m

10 Kip Swings

10 Cal Row

5 Pull-Ups

5 Cal Bike

BB Warm-Up 5 Each

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Blade Runner (6 Rounds for time)

Every 4 Min x 6 rounds

Run 200m

15 Burpees

12 Pull-Ups

RX+

Every 4 Min x 6 Rounds

400m Run

15/12 Cal Row

12 C2B Pull-Ups

Each Round will be scored by your time.

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