CrossFit Fireground – CrossFit

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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.

1- Quarter

2 Parallel

3 Below Parallel

4 Parallel

5 Quarter Squat

*These percentages are based on your 1RM Front Squat.

4 Wheel Drive (1 Rounds for reps)

3 Rounds


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