CrossFit Fireground – CrossFit
Weightlifting
Back Squat Waves (4-3-2-4-3-2-4-3-2)
Set 1- 4 Reps @86%
Set 2- 3 Reps @92%
Set 3- 2 Reps @98%
Rest 3 full min
Set 4- 4 Reps @92%
Set 5- 3 Reps @98%
Set 6- 2 Reps @104%
Rest 3 full min
Set 7- 4 Reps @98%
Set 8- 3 Reps @104%
Set 9- 2 Reps @110
unlike the last several weeks we will be resting between each set as well.
Metcon
Air Fryer (Time)
3 Rounds
50 Air Squats
10 Power Cleans & Jerks
RX 115/80
RX+ 135/95
