Finally Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Jumping Squats

1:00 min Squat hold

10 Lunges

1:00 Min Squat hold

10 Jumping Squats

30 Sec max effort Assault bike

Weightlifting

Back Squat (3-2-1-1-1-1-1)

As you start into your singles grab a bar and start warming up on your hang cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

10 Box Jumps 24/20

10 Wallballs 20/14 @10′

10 Pull-Ups

10 Hang Power Cleans 135/95

RX+ 10′ HS Walk after HPC

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