The after Murph

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

200m ERG

10 DB Shoulder Press

10 KBS

10 Cal Bike

1:00 Wall Sit

Shoulder Mobility

Gymnastics

Gymnastic Conditioning 1 (AMRAP – Reps)

Every 90 Sec x 7 Sets

RX

1 Set of Kipping HS Push Ups

RX+

1 Set of Strict Handstand Push Ups

Metcon RX

Flex Seal (Time)

For Time

RX

50 Sit-Ups, 10 Wallballs 20/14

25 DB Deadlifts, 10 KBS 1.5/1

40 Sit Ups, 10 Wallballs

20 DB Deadlifts, 10 KBS

30 Sit Ups, 10 Wallballs

15 DB Deadlifts, 10 KBS

20 Sit Ups, 10 Wallballs

10 DB Deadlifts, 10 KBS

10 Sit Ups, 10 Wallballs

5 DB Deadlifts, 10 KBS

DB 45/25

RX+

50 Sit Ups, 25′ HS Walk

25 DB Deadlifts, 25′ HS Walk

40 Sit Ups, 25 HS Walk

20 DB Deadlifts, 25 HS Walk

30 Sit Ups, 25′ HS Walk

15 DB Deadlifts, 25′ HS Walk

20 Sit Ups, 25′ HS Walk

10 DB Deadlifts, 25′ HS Walk

10 Sit Ups, 25′ HS Walk

5 DB Deadlifts, 25′ HS Walk

DB 50/35

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