Front Squats

CrossFit Fireground – CrossFit

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

Every 2 Min x 7 Sets

Set 1: 3 Reps @80%

Set 2: 1 Rep @86%

Set 3: 3 Reps @ 80%

Set 4: 1 Rep @89%

Set 5: 3 Reps @80%

Set 6: 1 Rep @92%

Set 7: 12 Reps @66%
Off of your 1RM Front Squat

Power Wash (2 Rounds for time)

Every 10 Min x2 Rounds

500m Run

30 DB Power Snatches (Alternating) 45/25

30 Wallballs 20/14@10/9′

RX+

1000m Row

30 DB Power Snatches (Alternating) 50/35

50 Wallballs 20/14@10’/9′

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