Best Hour Of Your Day

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

10 Goblet Squats

10 Box Jumps

10 Wallballs

10 Core

10 Cal Bike

BB Warm Up

Weightlifting

Box Squats 3″ below (2-2-2-2-2-2-2-2-2-2)

EMOMx10

2 Box Squats

All Sets at 50% of 1RM Back Squat

Box Height 3″ Below Parallel
Stimulus

*Over the net few weeks, the height will stay the same and the % will increase.

90 Shiny (Time)

21-15-9

Power Cleans 135/95

50 II Unders after each round

Directly Into

21-15-9

Front Squats 135/95

50 II Unders after each round

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