Week 10 . HAPPY FRIDAY

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

250m Row

30 Slow Air Squats

7 Burpees

250m Row

20 Goblet Squats (light)

7 Burpees

250m Row

10 Barbell Pausing Front Squat (3 Sec)

7 Burpees

Front Squat Primer

Weightlifting

EMOMx9 Front Squat (1×15)

One Rep per min, % based off of 1 RM

Min 1-@84%

Min 2-@87%

Min 3-@ 90%

Min 4- @87%

Min 5- @90%

Min 6- @93%

Min 7- @90%

Min 8- @93%

Min 9-@96%

After set 9 spend the final 5 minutes building to a heavy single.
This is an EMOMx 9 Min. You will follow % until the set of 9. After set 9 you will spend the final 5 min building a heavy as possible single. It should only take 2 or 3 lifts.

Metcon

Crash Test (Time)

Rx

For Time

45 Burpees

30 Deadlifts 245/165

1,200m Row/Erg 3,600m Bike

RX+

1500m Row/Erg/4,500m Bike

30 Deadlifts 245/165

45 Lateral Barbell Burpees

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