CrossFit Fireground – CrossFit
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.
