CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
500-400-300-200-100
Meter Row
50-40-30-20-10
Single Unders
Weightlifting
Pausing Power Clean (2-2-2-2-2)
Every 90 Sec X5
1 Pausing Power Clean
1 Power Clean
2 Sec Pause at Knee
2 Sec Pause at Catch
Set 1 @60%
Set 2 @63%
Set 3 @66%
Set 4 @69%
Set 5 @72%
Metcon
Zoolander (AMRAP – Rounds and Reps)
AMRAPx15
30 II Unders
10 P Cleans 135/95
30 II Unders
10 Burpees
RX+
AMRAPx15
30 II Unders
10 P Cleans 155/105
30 II Unders
10 Bar Facing Burpees