CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
400M Row
10 Burpees
10 DB Clusters
3 Min II Under Practice
Weightlifting
Snatch EMOMx6 (2-2-2-2-2-2)
2 Unbroken Snatches @ 75%ish
Metcon
Five Below (3 Rounds for reps)
AMRAPx5
Buy In 100 II Unders
into Max Rounds of
6 Lateral DB Burpees
12 DB Front Squats RX 45/25 RX+ 50/35
Rest 5 Min
AMRAPx5
Buy In 100 II Unders
Into Max Rounds
6 Lateral DB Burpees
9 DB Thrusters RX 45/25 RX+ 50/35
Rest 5 Min
AMRAPx5
Buy In 100 II Unders
Into Max Rounds
6 Lateral DB Burpees
6 DB Clusters RX 45/25 RX+ 50/35
Stimulus
*Your score for each AMRAP will be the toatal reps of lateral burpees and a DB Movement.
