THE OPEN IS OVER

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row 200m

10 Squats

5 Good Mornings

10 Jumping Squats

5 Good Mornings

Couch Stretch – 1 min each leg

Back Squats

3-3-3

Building up to 65%
Brief, Warm-up & Back Squats

0-35

Metcon 40-55

Clean up 55-60

Pausing Back Squats (3-3-3-3-3)

5 Sets of 3

Set 1 @65% of 1RM

Set 2 @ 70%

Set 3,4,5 @75%

1st Squat – Pause for 3s in bottom.

2nd, 3rd Squat – No pause

Rest as needed between sets

Score set 3,4,&5

Run & Gun (Time)

2 Rounds

400m Run

30 Wallballs 20/14@10′

400m Run

30 DB Hang Clean & Jerk 50/35

Single arm alternating every 5 reps

15 min Cap

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