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CrossFit Fireground – CrossFit

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Front Squats Grunt Work Week 4 (3-1-3-1-3-1-12)

Every 90 Sec x7

Set 1: 3 Reps @79%

Set 2: 1 Rep @84%

Set 3: 3 Reps @79%

Set 4: 1 Rep @87%

Set 5: 3 Reps @79%

Set 6: 1 Rep @90%

Set 7: 12 Reps @64%
Stimulus

*We’ll climb by 2% across all lifts over last week.

*% based on your 1RM Front Squat.

*Scoring your 12 Rep lift

Fortitude (AMRAP – Rounds)

Alternating on the min x10

Even min 15/12 Cal Row/Bike/Erg

Odd Min 12 Burpees
Scoring rounds completed of the 10 rounds total.

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