I’ll Have Some Squats Today

CrossFit Fireground – CrossFit

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Warm-up (No Measure)


Everyone starting together on Min 1

Min 1- 45 Sec Running in place

Min 2- 45 Sec Mountain Climber

Min 3- 45 Sec Jumping Jacks

Min 4- 45 Sec Jumping Air Squats

Min 5- 45 Sec Plank Hold

Min 6- 15 KB Swings

Back Squat Primer

Work your way up to the starting point for the Stamina Squats.


Stamina Squats 72% (3-6-3-6-3-6-3-6-3-6-3-6)

Alternating on the minute x 12 (6 Rounds)

Stamina Squats

3 Front Squats

6 Back Squats

Working off of 3-Rep Max Back Squat
The last 2 weeks of Stamina Squat we will move back to the 3-6 rep scheme.


Sucker Punch (Time)


KettleBell Swings 1.5/1

Thrusters 75/55

Extra Work

Metcon (AMRAP – Reps)

Handstand Push-Up Conditioning

Every 2 min x 5 sets

50′ Single Dumbbell Overhead Walking Lunge 50/35

Max Strict Handstand Push-Ups in time remaining.