CrossFit Fireground – CrossFit
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′
