Day 1

CrossFit Fireground – CrossFit

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Weightlifting

Weighted Pull-ups (5-4-3-2-1-1-1)

Looking for a strict pull-up. Coaches will explain how to do a weighted pull-up if you’ve never done one.

Metcon

Metcon (4 Rounds for time)

Every 5 min you will do

200 M Run

10 Over head Squats 115/80

10 Bar over burps

5 Pull-Ups

RX+ 5 Bar M/U in place of Pull-Ups

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