Grunt Work

CrossFit Fireground – CrossFit

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Back Squats % (9-7-5-3-1-1-1-1-1)

EMOMx12

On the 0:00- 9 Reps@ 70%

On the 2:00- 7 Reps @77%

On the 4:00- 5 Reps @84%

On the 6:00- 3 Reps @89%

On the 8:00- 1 Rep @96%

On the 9:00- 1 Rep @99%

On the 10:00- 1 Rep @102%

On the 11:00- 1 Rep @105%

On the 12:00- 1 Rep @108%
*Percentages of your 5RM Back Squat

*We’ll steadily climb in % across the 9 sets.

Dead Space (4 Rounds for time)

Every 5 Min x 4

RX

7 Power Cleans 115/85

20 x 10m Shuttle Runs

7 Front Squats 115/85

10/12 Cal Row/Bike/Erg

RX+

Every 5 Min x 4 Rounds

7 Power Snatches 115/85

15/12 Cal Bike/Row/Erg

7 Overhead Squats 115/85

20x10m Shuttle Runs

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