Gymnastics in your future

CrossFit Fireground – CrossFit

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Metcon RX

2k Row (Time)

Max Effort 2k Row

Metcon RX+

Metcon (AMRAP – Reps)

Every 90 Sec x 5 Sets


1 Set of Kipping Handstand Push


1 Set of Strict Handstand Push Ups

*Your score is the lowest reps within the 5 rounds.

* This will be unbroken HSPU for both RX and RX+

*You can expect to have about a minute of rest between each sit of HSPU.

*Choose a variation that allows you to complete at least 5 Reps per set.

The Undertaker (AMRAP – Rounds and Reps)



Buy In 25 Burpees

Directly Into

5 Deadlifts 225/155

15 Sit Ups

25 II Unders/75 Singles


Buy in 1000m Row/Erg

Directly into

5 Deadlifts 245/165

15 Sit-Ups

25 II Unders

*This 13 Min wod begins with an buy in effort of Burpees or Row

*We expect the buy in to take between 3 and 5 min leaving roughly 8:00-10:00 min for the scored portion.

*Deadlifts-Choose a weight that you see yourself going unbroken throughout the workout.

*II Unders- These are intended to be very small and quick.

Extra Work

Metcon (Time)

Handstand Walk Biathlon

For time (10 Min Cap)

300′ Handstand Walk

Every Break :

RX 3 Bar Muscle Ups

RX+ 3 Ring Muscle Ups

*We’ll use a 25′ course for todays HS Biathlon.

*Every time you break short of 25 feet, you’ll complete 3 Ring M/U

*If you make the 25′, you do not have to complete the Ring M/U on the turn around.

*If you hit the cap, put 10:00 as your score and note total Handstand walk distance covered.