firefighter fitness training

May 31st, 2012

Today was a metcon day – more specifically, we did what we call a Metabolic Ladder drill. This is based on a ‘chipper’ that we saw from either the 2010 or 2011 crossfit games. Either way this is a metcon that we’ve done several times over the past couple of years and use it as a bench-mark.

Perform the following for time;

10 Handstands

20 Wall-Balls (25lb)

30 Toes to Bar

40 Kettlebell Swings (24kg)

50 Burpees

60 Sumo Deadlift High-Pulls (75lb)


The best time we got was today, with 13:07 – nearly a full minute and a half improvement from the last time we did this – November 2011

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