Tempo

CrossFit Fireground – CrossFit

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Push Press (6-6-6-6)

4 sets of 6 reps

Set 1@73%

Set 2@75%

Set 3@77%

Set 4@80%
Make sure we’re not jerking the barbell. This is a push press.

Tempo Front Squats (3-3-3-3-3-3)

6 Sets

Every 2 min

1 Tempo Front Squat

2 Front Squats

1)55% 2)60% 3)65% 4)70% 5)70% 6)70%

Tempo Front Squat- Take a full 5 second descent on the squat.

Metcon (Time)

21-15-9

Front Squats 95/65

Push Press Press 95/65

RX+

115/80

10 Min Cap

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