Fitness Day

CrossFit Fireground – CrossFit

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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

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