Silverback

CrossFit Fireground – CrossFit

View Public Whiteboard

Lead Foot (3 Rounds for reps)

AMRAPx4

27 Cal Row

27 Burpees

27 Pull-Ups

Rest 4:00

AMRAPx4

21 Cal Row

21 Burpees

21 T2B

Rest 4:00

AMRAPx4

15 Cal Row

15 Burpees

15 Pull-Ups

RX+

AMRAPx4

27 Cal Row

27 Burpees

27 C2B

Rest 4:00

AMRAPx4

21 Cal Row

21 Burpees

21 T2B

Rest 4:00

AMRAPx4

15 Cal Row

15 Burpees

15 Pull-Ups

Extra Work

Metcon (No Measure)

0:00-5:00

3 Deficit Strict Handstand Push-Ups

:15 Second Hanging L-Sit

5:00-10:00

3 Deadstop HandStand Push-Ups

6 Strict T2B

10:00-15:00

3 Tempo Strict Pull-ups (3 sec Up, 3 Sec Down)

:15 Seconds Freestanding Handstand or Handstand Floater Practice.
We’ll work through these 5 min couplets AMRAP style, but for quality over speen.

Share