CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
200m Row
10 Russian KB Swings
10 Air Squats
2 Sets for quality
10 Cossack Squats
10 Waiter Squats
5 Reps each side
Weightlifting
Tempo Front Squats (1-1-1-1-1-1-1-1-1)
EMOMx9
1 Tempo Front Squat
Tempo
5 Seconds Down
2 Second Pause at bottom
Aggressively stand
Set 1-3 @60%
Set 4-6 @65%
Set 7-9 70%
Scoring Set 7-9
Metcon
Singled Out (3 Rounds for reps)
3 Rounds
Min 1 Wallballs 20/14@9/10″
Min 2 Alternating DB Snatches 45/25
Min 3 Step Ups 24/20
Min 4 Single Arm DB Clean & Jerk 45/25
Min 5 Cal Row
Min 6 Rest
RX+
Min 1 Wallballs 20/14@10′
Min 2 Alternating DB Snatches 50/35
Min 3 Box Jumps 24/20
Min 4 Single Arm DB Clean & Jerk 50/35
Min 5 Cal Row
Min 6 Rest
Scoring each round separte for reps
