CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up
1 Min
Easy Row
Alternating Box Step Ups
Air Squats
40 Sec
Moderate Row
Lateral Box Step-Up (20 sec each side)
Push Ups to Down Dog
Air squats
Thruster Primer
Weightlifting
Beast Builder Thrusters (7 Rounds for reps)
EMOMx7
Thrusters
Minute 1 -95/65
Minute 2 -115/85
Minute 3 -135/95
Minute 4 -135/95
Minute 5 -135/95
Minute 6 -115/85
Minute 7 -95/65
RX+
Min 1- 115/85
Min 2-135/95
Min 3-155/105
Min 4-155/105
Min 5-155/105
Min 6-135/95
Min 7-115/85
Stimulus
*Within each minute, you’ll complete one single unbroken set at the listed weight.
*Recored you total reps at each barbell
Metcon
Long Haul (Time)
2 Rounds for time
20 Push Press 95/65
30 Box Step Ups
60 Lunges
200m Run
RX+
2 Rounds
20 Push Press 115/85
30 Single DB Box Step Ups 24/20-50/35
40 Burpees
50/40 Cal Row
