CrossFit Fireground – CrossFit
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
