Hard Hat De-Load

CrossFit Fireground – CrossFit


Warm-up (No Measure)

Row Warm Up

2 Rounds

2 Min Easy

1 Min Moderate

:30 Sec Hard

3 Rounds

:20 Jump Rope

10 DB Romanian Deadlifts

10 DB Strict Press (Alternating)

10 Walking Lunges

Macho Taco (AMRAP – Rounds and Reps)

5 Rounds x AMRAPx3

60 II Unders

20 Jumping Lunges

Max Rounds of DB Macho Man 45/25 RX+50/35

Rest 1 Min between rounds

1 Round of DB Macho Man

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

*3 Minutes on 1 min off in these quick interval piece.

*Record DB Macho Man rounds and reps

*Your Score is the LOWEST number of rounds and reps fo the 5 sets.

Metcon (No Measure)

Row Recovery

500M Row -Had

250m Row -Easy

500m Row -Hard

250m Row -Easy

500m Row-Hard

250m Row -Easy