Back Squats

CrossFit Fireground – CrossFit

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Weightlifting

Back Squats Heavy Triple (3-3-3-3-3-3-3-3-3-3)

Every 2 min

Set 1 @70%

Set 2 @ 73%

Set 3 @76%

Set 4 @79%

Set 5-10 Building to a heavy triple

6 Sets to build to AHAP Triple

Post all 10 sets in notes

Metcon

Metcon (3 Rounds for reps)

3 Rounds of max reps

1 min max cal Row

Max unbroken Wallballs 20/14 @10′

Rest as needed between rounds

RX+ 25/18 @10′
Counting cal and reps to complete score for each round. As soon as the 60 sec is up you must walk straight to the wallball and pick it up to start wallballs.

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