Grunt Work

CrossFit Fireground – CrossFit

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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

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