Final Firefighter Workout

Final Firefighter Workout

XS CrossFit – Sports Team

Metcon (No Measure)

No Man Left Behind!

8 stations, 3 minutes each of alternating movements. 30 second transitions.

With 20# Vest

1-Atlas Stones, scale for ability, alternating reps

2-Sledge Hammer to tire, alternating reps

3-Tractor tire flips, together

4-Air Assault Bike, alternate every 10/7 Calories

5-Box Jump Overs, scale for ability, alternate every over and back

6-Burpees-Alternate reps

7-MedBall Sit-ups-Alternate and pass to partner

8-Partner Wall Balls-Pass to each other

Finish with team Murph Mile

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