High Heels

CrossFit Fireground – CrossFit

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Metcon

High Heals (AMRAP – Rounds and Reps)

AMRAPx9

10 Hang Power Snatches 75/55

30 II Unders/60 Singles

RX+

AMRAPx9

10 Hang Squat Snatches 75/55

30 II Unders

Weightlifting

Pausing Back Squats On the Min (2-2-2-2-2-2-2-2-2)

EMOMx9

1 Pausing Back Squat

1 Back Squat

Set 1,2,& 3 @60%

Set 4,5,& 6 @66%

Set 7,8,& 9 @72%
Purposefully placing our squats post- Conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2 sec-count before standing. No pause on the 2nd squat.

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