CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1 Min Row/Bike/Erg
1 Min PVC Pass Throughs
1 Min Single Arm DB Strict Press (30 Sec each side)
1 Min PVC Overhead Squats
1 Min Alternating Box Step Ups
Weightlifting
Beast Builder
Every 2 Min x 5 sets
RX
6 Deadlifts
3 Hang Power Cleans
6 Front Squats
3 Squat Cleans
RX+
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatches
*Start at 55-60% of 1 RM and build to a heavy.
*While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builder are to train our capacity beyond single repetitions.
*Scoring the last set.
Metcon
Venti (AMRAP – Rounds and Reps)
AMRAPx20
20 Wallballs 20/14 @10/9′
20 Alternating Single Arm DB Power Snatches 45/25 RX+ 50/35
20 Box Jumps 24/20
20 Single Arm DB Push Press 45/25 RX+50/35
20/15 Cal Row/Erg/Bike
