CrossFit Fireground – CrossFit
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.
