Happy Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Silverback Primer

3 Sets for Quality

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Sec Front Squat Hold

Weightlifting

Push Press (6-6-6-6)

Resting 2 Min Between Sets. All 4 sets stays the same weight.

Metcon

Speedo (5 Rounds for time)

Every 3 Min x 5 Rounds

21/15 Cal Row

15 Plate Hops

5 Thrusters 95/65

Metcon RX

Metcon (Time)

10 Rounds

5/3 Bar M/U

25′ Handstand Walk

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