Pausing Back Squats

CrossFit Fireground – CrossFit

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Pausing Back Squats/Jumps (2-2-2-2-2-2)

Every 90 sec

30 II Unders

2 Pausing Back Squats

Set 1&2 @65%

Set 3&4 @ 70%

Set 5&6 @ 75%
Every 90 sec you will do 30 II Unders or 40 singles and go to your bar and do 2 Pausing Back Squats . 3 Sec Pause at the bottom

Run for 20’s (AMRAP – Rounds and Reps)

AMRAPx20

Run 400m/Bike 800m

20 Pull-Ups

20 Wallballs 20/14@10′

20 KBS 1.5/1

20 Goblet Squats 1.5/1

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