CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Row 200m
15 Core
15 Plate Jumps
10 KBS
10 Squats
Back Squat Primer
5 Reps @50% of 1rm Back Squat
4 Reps @60%
3 Reps @70%
1 Rep @75%
1 Rep @ 80%
Weightlifting
Back Squat (5-5-5)
Metcon
Taco Bell (AMRAP – Rounds and Reps)
AMRAPx9
35 II Unders
25 Air Squats
15 KBS 1.5/1
Scaled II Unders 2:1 + 5 Buprees