Mondays

CrossFit Fireground – CrossFit

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Gymnastic conditioning (10 Rounds for reps)

Min 1 Work

Min 2 Rest

Min 1

0-20 sec Max Power Cleans 115/85

20-30 Rest

30-60 Max Pull-Ups

RX+

0-20 Max Power Cleans 135/95

20-30 Rest

30-60 Max Ring Muscle -Ups

10 total scores , each round of Power Cleans & each round of Pull-Ups/M/U

Jackquinn (Time)

For Time

600m Run

Directly into

3 Rounds of

40 Wallballs 20/14 @10’/9′

30 Alternating DB Snatches 45/25

RX+

100/80 Cal Row

Directly into

50 Wallballs 20/14@10′

30 Alternating DB Snatches 50/35

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