CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
200m Run/600m Bike
3 Wall Walks
10 Burpees
10 DB Thrusters
200m Row
Metcon
Metcon (Time)
RX- 4 Rounds
400m Run/500m Row/1200m Bike
20 Burpee
10 DB Thrusters 45/25
RX+ 3 Rounds
800m Run/1000m Row/3000m Bike
20 Burpee Box Overs 24/20
10 DB Thrusters 50/35
FX 4 Rounds
200m Run
15 Burpees
10 DB Thrusters (Scale as needed)
Extra Work
Metcon (AMRAP – Rounds)
30 Wall Walks
This isnt timed, just put all the reps you complete. 30 wall walks = 30 reps