CrossFit Fireground – CrossFit
2k Row (Time)
Max Effort 2k Row
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
5 Deadlifts 225/155
15 Sit Ups
25 II Unders/75 Singles
Buy in 1000m Row/Erg
5 Deadlifts 245/165
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.
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.