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.

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