Silverback

CrossFit Fireground – CrossFit

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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

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