CrossFit Fireground – CrossFit
Weightlifting
Bench Press (5-5-5-5)
Building to a heavy set of 5 reps
Power Wheels (3 Rounds for reps)
AMRAPx3
9/6 Cal Bike/Row/Erg
12 Power Snatches 75/55
Rest 3 Min
AMRAPx3
9/6 Cal Bike/Row/Erg
8 Power Snatches 95/65
Rest 3 Min
AMRAPx3
9/6 Cal Bike/Row/Erg
4 Power Snatches 115/85
RX+
1. 95/65
2. 115/85
3. 135/95
Extra Work
Metcon (No Measure)
3 Sets Each Side
7 Single Arm DB Bench Press
7 Single Arm DB Bent Over Row