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CrossFit Fireground – CrossFit

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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

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