CrossFit Fireground – CrossFit
Front Pause Squats (1-1-1-1-1-1-1-1-1)
EMOMx9
1 Tempo Front Squat
TEMPO
3 Sec Down
3 Sec Bottom Pause
3 sec Stand
Set 1-3 60%
Set 4-6 64%
Set 7-9 68%
Metcon
Outside the box (AMRAP – Reps)
AMRAPx20
Run 100m, 1 Burpee
Run 100m, 2 Burpees
Run 100m, 3 Burpees
Run 100m, 4 Burpees
Run 100m, 5 Buroees
Run 100m, 6 Buroees
Run 100m, 7 Buroees
Run 100m, 8 Buroees
Run 100m, 9 Buroees
Run 100m, 10 Buroees
RX+
Row 100m , Box Over Buroees
Your score will be the # of Burpees you get
