Silverback

CrossFit Fireground – CrossFit

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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

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