Dirty Thirty ish

CrossFit Fireground – CrossFit

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Metcon

Dirty Thirty ish (Time)

30 Box Jumps 24/20

30 Pull-Ups

30 KB Swings 1.5/1

30 Lunges

30 T2B

30 DB Push Press 45/35

30 Hip Extensions

30 Wallballs 20/14 @10′

30 Burpees

30 II Unders

RX+3 Bar Muscle Ups between each set of 30.

(no Bar M/U’s on the skinny bars)

Extra Work

Metcon (No Measure)

3×20′

Handstand walk

Working on handstand walks. It can be a few feet at a time.

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