Back To Work

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run 100m

10 Squats

10 Hang P Snatches BB

Run 100m

5 Goblet Squats

5 Burpees
We will start the clock on the Stamana Back Squats at 22 Min after the hour.

Weightlifting

Stamina Squats (6-6-6-6-6-6)

Alternating On the Minute x 12 (6 Rounds)

2 Front Squats

4 Back Squats

Barbell 72% of 1RM Back Squat
Warm Up

3 Front Squats +6 Back Squats 50%

2 Front Squats +4 Back Squats 60%

1 Front Squat +2 Back Squats 70% of 1RM

Metcon

Rocket Power (Time)

21 Bar-Over-Burpees

21 Power Snatches

15 Bar-Over-Burpees

15 Power Snatches

9 Bar-Over-Burpees

9 Power Snatches

RX 95/65

RX+

Bar-Facing-Burpees

115/85

This will have a 15 Min Hard Cap (Scale to finish under 15 min)

Share