Time To PR

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

5 Inchworm

10 PVC Overhead Squat

200m Row/Run

30 Sec Hollow Hold

BB Warm-Up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deadlift

Front/Overhead Squat

Back Squat Warm-Up

Weightlifting

Back Squat (5-5-5)

Movement Prep

Warm-Up Sets

5 Reps @50%

4 Reps @60%

3 Reps @70%

1 Rep @75%

1 Rep @80%

1 Rep @85%

1 Rep @90%

Build to a heavy 5

GOOD LUCK

Metcon

Pin & Needles (AMRAP – Rounds and Reps)

AMRAPx12

5 Pull-Ups

10 Front Squats 95/65

15 Deadlifts 95/665

RX+

AMRAPx12

5 Strict Pull-Ups

10 Overhead Squats 95/65

15 Deadlifts 95/65
Stimulus

*We’ll choose our barbell weight in this triplet workout based on the limiting factor, which will be the Front Squat/Overhead Squat.

*This should be a lighter load that allows us to complete the 10 reps unbroken throughout.

*While the Front Squat/Overhead Squat are on the lighter side, the Deadlift is intended to be incredibly light.

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