Hard Hat De-Load

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

:30 Sec HS Hold

5 Cal Bike/Row

:30 Sec HS Hold

Run 200m

10 Burpees

15 Air Squats

Shoulder Mobility

BB Warm Up

Gymnastics

Handstand Push-up Biathlon (Time)

For Time (20 Min Cap)

30 Handstand Push Ups

30/21 Cal Row

20 Handstand Push Ups

30/21 Cal Row

10 Handstand Push Ups

30/21 Cal Row

RX+

Strict Handstand Push0-Up Biathlon

For Time (20 Min Cap)

30 Strict HS Push Ups

30/21 Cal Bike

20 Strict HS Push Ups

30/21 Cal Bike

10 Strict HS Push Ups

30/21 Cal Bike

Every additional break on HS/PU 10/7 Cal Bike

Metcon

Radar (Time)

For Time

400m Run

9-12-15

Deadlifts 205/145

Lateral Barbell Burpees

Run 800m

15-12-9

Deadlifts 205/145

Lateral Barbell Burpees

Run 400m

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