Hump Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row/Erg

10 Push Ups

10 Squats

100m Row/Erg

5 Pull-Ups

5 OHS BB

50m ERG

Weightlifting

Bench Press (1-1-1-1-1-1)

Metcon

Metcon (5 Rounds for time)

Gymnastic Conditioning

Every 2:00 x 5 Rounds

6 Front Squats 135/95

4 Pull-Ups

2 C2B Pull-ups

Scaled C2B will be Push-Ups

RX+

Every 2:00 x 5 Rounds

9 OHS 135/95

6 C2B

3 Bar M/U

Score your time on each round

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