Silverback Week 2

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Row 200m

15 Core

15 Plate Jumps

10 KBS

10 Squats

Back Squat Primer

5 Reps @50% of 1rm Back Squat

4 Reps @60%

3 Reps @70%

1 Rep @75%

1 Rep @ 80%

Weightlifting

Back Squat (5-5-5)

Metcon

Taco Bell (AMRAP – Rounds and Reps)

AMRAPx9

35 II Unders

25 Air Squats

15 KBS 1.5/1

Scaled II Unders 2:1 + 5 Buprees

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