Grunt Work

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

10 Plate Jumps]
10 Kip Swings

10 BB Power Cleans/Snatches

BB Warm Up

Clean/Snatch Primer


Metcon (AMRAP – Reps)

Handstand Push Ups

Every 90 Sec x 5 Sets

1 set of Kipping Handstand Push Ups (Unbroken)


1 Set of Strict Handstand Push Ups


*This Handstand Push up piece is a repeat from last week.

*The goal of today is to beat last week’s effort.

*As a reminder, lets pick a # of unbroken Handstand Push Ups that you think you can sustain for 5 rounds.

*The goal is consistency across rounds here, as the score is the lowest of the 5 rounds.


Black Rose (5 Rounds for weight)

On the 4:00 x5

50 II Unders

5 Pull-Ups

5 Power Cleans


50 II Unders

5 Bar Muscle Ups

5 Power Snatches

*We want rest built in to help preserve intensity, so cap these rounds at 3 min to allow for a 1 min rest.

*There is no time component to todays wod, at your score is the heaviest set of 5 power cleans or power snatches.

*Start around 55-60% of your 1RM for the first set and gradually build to a heavy set of 5.