Front Squarts

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

1 Min HS Hold

10 II Unders

1 Min HS Hold

10 II Unders

10 Wallballs 30/20 @10′
0 min-35 min Brief, Warm-up, Front Squats

35min-40min Set up for WOD

40min-55min WOD

55min-60min Clean up

Weightlifting

Front Squat (5-5-5)

Working off of 75%-80%

All 3 sets will be the same weight.

Metcon

Metcon (Time)

21-15-9

Back Squats 135/95 (FROM FLOOR)

T2B

FX Scale Back Squats as needed

Sit-Ups

15 Min Cap

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