CrossFit Fireground – CrossFit
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.
