Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 KB Single Arm Rows (5 Each Side)

10 Alternating Box Step Ups

10 KB Single Arm strict Press (5 Each Side)

10 Goblet Squats

10 Box Jumps (step down)

Weightlifting

Push Press (10-10)

Warm up to a heavy load.

Working on a 10 Rep max push press. Looking at 2 or 3 sets to get to a heavy weight.

Metcon

Weight Vest Wednesday (AMRAP – Rounds and Reps)

AMRAPx20

5 Pull-Ups

10 Sit Ups

15 Burpees

RX+

Weight Vest 20/14

5 Pull-Ups

10 Sit-Ups

15 Box Step Ups 24/20

1 Rope climb

1 Curd Clean up and over

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