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CrossFit Fireground – CrossFit

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Warm-up

0-22 Brief & Warm-Up for Squats

22-35 Back Squats

35-40 Transition

40-60 Metcon & Clean Up

Warm-up (No Measure)

100m Run

10 Goblet Squats

10 Burpees

10 Lunges

10 Back Squats BB

Back Squat

Front Squat

Primer

8-6-4

Weightlifting

Stamina Squats @75% (6-6-6-6-6-6)

Alternating On the Minute x 12

2 Front Squats

4 Back Squats

Barbell: 75% of 3-rep max back squat

Metcon

Hit & Run (Time)

3 Rounds

400m Run

12 Dumbbell Power Snatches 50/35

21 Single Dumbbell Squat 50/35

RX+

70/50

20 MIn Cap

NO DROPPING THE DB FROM OVERHEAD.
The Power Snatch will be alternating. On the DB Squat, it will be best to leave it in the center of the body like a goblet squat. You can hold the DB with both hands.

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