CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
1 Min Row/Bike
1 Min PVC Pass Through
1 Min PVC Overhead Squats
BB Work
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
2 Rounds
30 Sec Plank
10 BB Pausing Overhead Squats (2 Sec)
5 Walkouts
Weightlifting
Tempo Overhead Squats (1-1-1)
Sets of 50%-55%-60%
Tempo: 5 Seconds Down, 2 Second pause at bottom
Not looking for a heavy 1 rep. The Percentages are based off your 1 RM Overhead Squat
Pausing Overhead Squats (1-1-1)
Sets @ 65%-70%-75%
Pause: 2 Seconds in Bottom
Metcon
Hot Mess (Time)
2 Rounds
25 Overhead Squats 95/65
15 Burpees
RX+
2 Rounds
25 Overhead Squats 115/85
35/25 Cal Bike/Row
