Hard Hat

CrossFit Fireground – Open Gym

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Snatch Pull Complex

Every 90 Sec x 5 Sets

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

Set 1- 75% of 1RM Snatch

Set 2- 80%

Set 3-5 -85%

21 Jump Street (AMRAP – Rounds and Reps)


21 Power Snatches 95/65

21 Box Jumps 24/20

21 Overhead Squats 95/65

21 T2B

Body Armor

Metcon (3 Rounds for weight)

3 Giant Sets


Romanian Deadlifts

DB Bench Press

Rest 2 Min Between Sets

*A Giant Set means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed.

*Our focus in the first part of body armor is on our grip strength, posterior chain, and upper body pressing.

*Use one weight for the Romanian Deads and one weight for the DB bench press across the 4 sets.