Silverback

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

30 Sec Side Plank (Each Side)

200m Row

10 Push Ups

Down & Back DB Farmers Carry

Front Squat Primer

6-4-2

Weightlifting

Tempo Front Squats (1-1-1-1-1-1-1-1-1)

EMOMx9

1 Tempo Front Squat

3 Sec Down

3 Sec Bottom

3 Sec Up

Set 1-3 63%

Set 4-6 67%

Set 7-9 71%

Metcon

Stairmaster (Time)

RX

Run 400m

30 DB Box Step Ups 45/25 . 24/20

Run 300m

20 DB Box Step-Ups

Run 200m

10 DB Box Step Ups

Directly into

10-20-30

Alternating DB Snatches 45/25

Wallballs 20/14 10/9′

RX+

30-20-10

Cal Row/Bike/Erg

DB Box Step Ups 50/35 24/20

Directly into

10-20-30

Alternating DB Snatches 50/35

Wallballs 20/14 10/9′
Alternate legs every rep on the step ups.

A single DB is used on the step ups

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