CrossFit Fireground – CrossFit
Warm-up
Weightlifting
Death by Back Squats @65% (14 Min Cap)
Min 1 = 1 Squat
Min 2 = 2 Squats
min 3= 3 Squats
Warm-Ups to 65% of your 1RM. You will do 1 back squat the 1st min, 2nd the second min, 3 the 3rd min and so on.
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Wallballs 20/14@10′
T2B
Box Jumps 24/20
20 Min Cap
