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CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

2 Min II Under Practice

1 Min Squat Hold

15 Jumping Jacks

200m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

100m Run

8 Burpees

12 Single Arm DB Step Back lunges

RX+

AMRAPx20

4 Strict Pull-Ups

8 Burpees

12 Single Arm DB Step Back Lunges

Put DB weight in notes

Body Armor

Metcon (2 Rounds for reps)

Max Reps

DB Strict Press (left arm)

DB Strict Press (right arm)

Put DB weight in notes
* Enter both scores in reps (left arm is RD 1, right arm is RD 2)

* Simple standard- locked out knees and hips (no momentum)

* One end of the DB touches the shoulder, to overhead.

*Rest as needed between left arm and right arm.

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