Cool July

CrossFit Fireground – CrossFit

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Warm-up

EMOM

Stamina Squats # 69% (3-6-3-6-3-6-3-6-3-6-3-6)

EMOMx 12

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

69% of 3RM Back Squat

Just like last week the weight doesn’t change.

Metcon

Hot Sauce (4 Rounds for reps)

Your Score will be reps of Overhead Squats. Each round scored separatly.

Part 1

AMRAPx 3:00

21/15 Cal Row

21 Burpees

Max Overhead Squats 45/35

Rest 3:00

Part 2

AMRAPx 3:00

18/13 Cal Row

18 Burpees

Max Overhead Squats 75/55

Rest 3:00

Part 3

AMRAPx 3:00

15/11 Cal Row

15 Burpees

Max Overhead Squats 95/65

Rest 3:00

Part 4

AMRAPx 3:00

12/9 Cal Row

12 Burpees

Max Overhead Squats 115/85

RX+

75/55 & Lateral Burpees over Rower

95/65 & Lateral Burpees over Rower

115/85 & Lateral Burpees over Rower

135/95 & Lateral Burpees over Rower

Warm-up (No Measure)

AMRAPx5

Run 100m

10 Goblet Squats

10 Lunges

10 Overhead Squats BB

10 Core

Back Squat Primer

5-4-3-3

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