CrossFit Fireground – Open Gym

View Public Whiteboard

Metcon (Time)

For Time

50/35 Cal Bike

50 Strict Handstand Push Ups

50/35 Cal Bike

Flashback (AMRAP – Rounds and Reps)


30 II Unders

10 Hang Power Cleans 135/95

30 II Unders

10 Push Jerks 135/95

Metcon (6 Rounds for time)

Aerobic Threshold Intervals

Every 3 Min x 6 Rounds

400m Run

*In todays running intervals, we’re looking for a work to rest ratio right around 1:1

*These are not all out efforts, rather strong efforts that can be sustained for the 6 round.

*Scoring all 6 rounds for time.