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CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Squats

5 Burpees

10 Push Ups

1 Min Plank Hold

Tic-Tac-go (AMRAP – Rounds and Reps)

AMRAPx25

10 Air Squats+400m Run

20 Air Squats+400m Run

30 Air Squats+400m Run

Continue to add (10) Squats per round

RX+

AMRAPx25

10 Air Squats+50 II Unders/100 Singles

20 Air Squats+50 II Unders

30 Air Squats+50 II Unders

40 Air Squats+50 II Unders

50 Air Squats+50 II Unders

Continue to add (10) Squats per round

2:1 Singles for II Unders.

Scoring Rounds and Reps. Every 100m is a rep

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