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Clean & Jerks

CrossFit Fireground – CrossFit

Metcon

Weightlifting

Squat Clean and Jerk (1-1-1-1-1)

Team up with 2 or 3 people and share a bar.

Metcon (AMRAP – Rounds)

EMOMx15

Min 1 -Wallballs 20/14 @10′. Men 20 reps ladies 17 reps

Min 2 -Cal Row Men 12 cal Ladies 10 cal

Min 3 – Slam balls 25/20 12 reps
On the ball slambs scale up or down as needed.

Shoulder Press

CrossFit Fireground – CrossFit

Weightlifting

Shoulder Press (5-5-5-5-5)

Working up to a AHAP 5 rep max.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx6

7 Thrusters 95/65

7 Burpees

Rest 2 Min

AMRAPx5

7 Thrusters 95/65

7 Burpees

Rest 1 Min

AMRAPx4

7 Thrusters 95/65

7 Burpees

Scale as needed.

RX+

Same as above with

2 Bar M/U

7 Thrusters 95/65

7 Bar over Burpees
You will start where you left off.

Day 1

CrossFit Fireground – CrossFit

Metcon (Time)

AJ

Buy in 400m Run

10 Pull-Ups

20 DB Snataches 50/35

30 Box Jumps 24/20

40 Air Squats

50 II Unders

100 Sit-ups

50 II Unders

40 Air Squats

30 Box Jumps 24/20

20 DB Snatch 50/35

10 Pull-Ups

Buy out 25 Burpees

Extra Work

1-Mile Run (Time)

Max Effort 1-Mile Run