Silverback

CrossFit Fireground – CrossFit

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Tempo Front Squat 10 sec Negative (1-1-1-1-1-1-1)

Every 90 sec x 7 sets

1 Tempo Front Squat

Tempo

10 sec Negative (Down)

No Pause in Bottom

Full Speed Up

Blitzen (Time)

5 Rounds

200m Run

10 Thrusters 95/64

RX+

20/15 Cal Row

10 Thrusters 115/85

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