Monday Squating

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Russian KB Swings

10 Ring Rows

10 Air Squats with 2 sec pause at bottom

10 Cal Row

BB Warm Up

Prime to Squat Weight

Weightlifting

Stamina Squats

Every 90 Sec x 7 Sets

2 Front Squats

4 Back Squats

Barbell loaded at 65% of 1RM Front Squat
Stimulus

*Week 2 out of 4 in this progression.

*Building upon last week by 2%

Metcon RX

Nasty Girls (NO RINGS) (Time)

3 Rounds

50 Air Squats

7 Bar M/U or 21 Pull-Ups

10 Hang Power Cleans 135/95

Metcon RX+

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

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