Hard Hat

CrossFit Fireground – Open Gym

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HandStand PU Gymnastic Conditioning (1 Rounds for reps)

EMOMx10

1 Set of Strict Handstand Push Ups
Scoring your lowest set out of the 10 Sets

Sole Cycle (3 Rounds for reps)

AMRAPx5

15 Lateral Barbell Burpees

21 Power Cleans 135/95

27/21 Cal Assault Bike

Rest 5 Min

AMRAPx5

15 Lateral Barbell Burpees

21 Power Cleans 115/85

27/21 Cal Bike

Rest 5 Min

AMRAPx5

15 Lateral Barbell Burpees

21 Power Cleans 95/65

27/21 Cal Bike

Aerobic Threshold Intervals (8 Rounds for time)

Every 3 Min x 8 Rounds

400m Run

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