CrossFit Fireground – CrossFit
Metcon (AMRAP – Reps)
Gymnastic Conditioning
AMRAPx7
1 Handstand Push Up
1 Ring Dip
1 Hand Release Push Up
2 Handstand Push Up
2 Ring Dips
2 Hand release Push Ups
Climb by 1 rep each round
RX+
1 Strict Handstand Push Up
1 Strict Ring Dip
1 Hand released Push Up
Climb by 1 rep each round
Quarter Zip (AMRAP – Rounds and Reps)
AMRAPx25
400m Run
2 Wall Climbs
6 Deadlifts 135/95
12 Air Squats
RX+
400m Run
2 Rope Climbs
6 SDLHP 135/95
12 Alternating Pistols
