CrossFit Fireground – CrossFit
Warm-up
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
Stimulus
*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
