EMOM

CrossFit Fireground – CrossFit

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Weightlifting

Metcon (Weight)

EMOMx12

Min 1 Wallballs 20 Reps/15 Reps

20/14@10′

Min 2 Cal Row 12/10

Min 3 Deadlifts 3 Reps (AHAP)

Score will be deadlift weight. The weight stays the same on all 4 lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

50 II Unders

20 Sit-Ups

15 KBS 1.5/1

50 II Unders

20 Sit-Ups

15 Pull-Ups

50 II Unders

20 Sit-Ups

15 Push Jerks 135/95

50 II Unders

20 Sit-Ups

15 HSPU

Scale as needed

DB PRESS FOR HSPU

3:1 Singles

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