Back Squats

CrossFit Fireground – CrossFit

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Back Squats (3-1-3-1-3-1)

On the 2:00 x 6 Sets

On the 0:00…3 Reps @77%

On the 2:00…1 Rep @87%

On the 4:00…3 Reps @80%

On the 6:00…1 Rep @ 90%

On the 8:00…3 Reps @83%

On the 10:00…1 Rep @93%

Front Rack Lunges @49% (12-12)

2 Sets of 12 @49%
These are stationary “Step-Back” lunges with 6 reps on each side (alternating) for the 12 rep total. Rest as needed between sets. These are off of your 1 RM Front Squat

Metcon (Time)

21-15-9

Goblet Squats

KB Swings

RX 1/1.5

RX+ 2/1.5

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