CrossFit Fireground – CrossFit
Metcon
My Fitness Pals (Time)
FX =3 Rounds
150 Single Unders
10 Burpee Box step up & overs 24/20
Directly into
3 Rounds
200m Run
21 Thrusters 75/55
RX =3 Rounds
75 II Unders
10 DB Burpee Box Step up & Overs24/20 45’s/25’s
Directly Into
3 Rounds
21/15 Cal Row/Erg/Bike
21 Thrusters 75/55
RX+ 3 Rounds
75 II Unders
10 DB Burpee Box Step up & overs 24/20 DB’s 50/35
Directly Into
3 Rounds
21/15 Cal Row/Erg/Bike
21 Thrusters 75/55
Extra Work
Metcon (Time)
3 Rounds
10 DB Thrusters 50/35
Rest :30 Sec between rounds
