CrossFit Fireground – CrossFit
5 Position Pausing Front Squats (1-1-1-1-1-1-1)
7 Sets of 1 Rep
Set 1 :50%
Set 2: 55%
Set 3: 60%
set 4: 65%
Set 5-7 65-75%
*The 5 pauses take place for 2 seconds each at the following locations.
3 Below Parallel
5 Quarter Squat
*These percentages are based on your 1RM Front Squat.
4 Wheel Drive (1 Rounds for reps)
21/18 Calories Bike/Row/Erg
15 Burpees Box Jumps 24/20
Max 10 Meter Shuttle Runs
Rest 4 Min
*With a lot of rest build in, we’re looking to bring the heat when it’s time to work.
*Once you finish the bike and burpee box Jumps, you’ll complete as many 10m shuttle runs as you can in the time remaining.
*Record total shuttle runs for each round.
*Make sure to stand to full extension on top of the box.
*We want at least 1 min for the shuttle runs, so scale as needed to get the one min of running