Happy Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

BB Warm-Up

5 each

Good mornings

Back Squat

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Front Squat Primer

4-4-4

Weightlifting

Front Squats EMOMx8 (1-1-1-1-1-1-1-1-1)

EMOMx8

1- 1 Front Squat @78%

2- 1 Front Squat @81%

3- 1 Front Squat @84%

4- 1 Front Squat @81%

5- 1 Front Squat @84%

6- 1 Front Squat @87%

7- 1 Front Squat @84%

8 -1 Front Squat @87%

9- 1 Front Squat @90%
This is the first of 3 weeks of a incremental build,

% Based off your 1RM Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

2 Deadlifts 225/155

10 Sit-Ups

15 Box Jumps

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