Weekends

CrossFit Fireground – CrossFit

Triple Threat (3 Rounds for time)

On the 0:00 Run 1 Mile

On the 10:00- 50 Burpees

On the 20:00 130/100 Cal Row

30 Min Cap

RX+

On the 0:00 1 Mile Run

On the 10:00 130/100 Cal Row

On the 20:00 100/70 Cal Bike

Extra Work

Metcon (Time)

Gymnastic Skill

For Time

150′ Handstand walk

50 KBS 1.5/1

150′ Handstand Walk

10 Min Cap

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