CrossFit Fireground – CrossFit
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
