Back Squats

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Run

10 DB Power Snatches ( ALT)

10 Wallballs

10 Cal Row

10 Kip Swings

BB Warm-Up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Weightlifting

Back Squats Ascending % (10-8-6-4-2)

Every 3 min

Back Squats

Set 1- 10 Reps @ 60%

Set 2- 8 Reps @ 67%

Set 3- 6 Reps @ 75%

Set 4- 4 Reps @ 82%

Set 5- 2 Reps @ 87%

Metcon

Roadies (Time)

2 Rounds

70 Wallballs 20/14 @10’/9′

400m Run

30 Alternating DB Power Snatches 45/25

15 Pull-Ups

RX+

70 Wallballs 20/14 @10’/9″

50/35 Cal Row/Bike

30 Alternating DB Power Snatches 50/35

15 Bar M/U

Share