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CrossFit Fireground – CrossFit

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Back Squat Waves (4-2-4-2-4-2)

Back Squats

Set 1- 4 Reps @ 75%

Set 2- 2 Reps @81%

Set 3- 4 Reps @ 75%

Set 4- 2 Reps @85%

Set 5- 4 Reps @ 75%

Set 6- 2 Reps @ 89%

Rest 2:00 min between sets
Scoring the last set of 2 reps

Back Rack Lunges (14-14)

Back Rack Lunges

Set 1- 14 Reps @43%

Set 2- 14 Reps @43%
Building off of last week. increasing by 3%. This percentage is based on your current 1 RM Back Squat.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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