Back To Back SQUATS..

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

Warm-up & Back Squats 0-30

Lunges 30-40

Metcon 45-55

Back Squats (4-2-4-2-4-2)

Back Squats

Set 1- 4 Reps @72%

Set 2- 2 Reps @78%

Set 3- 4 Reps @ 72%

Set 4- 2 Reps @ 82%

Set 5- 4 Reps @ 72%

Set 6- 2 Reps @ 86%
Resting 2 min between sets

Back Rack Lunge (2×14)

2 sets of 14 @40% of your back squat

Each set is alternating lunges.

Metcon (Time)

21-15-9

Wallballs 20/14@10’/9′

Pull-Ups

RX+

21-15-9

C2B Pull-ups

Wallballs 20/14@10′

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