Team it up

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

10 box step up

10 Heavy Wallballs

10 BB Thrusters

10 Pull-Ups

10 BB Power Cleans

40 Sec max AB

100m Run

Metcon (Time)

200M Run

Max effort

Metcon (AMRAP – Reps)

Teams of 2

200m Run (Time starts on Burpees when everyone is back from run. Everyone starts the first 5 min at the same time)

5 min of Burpees Box jumps 24/20

3 min Rest

4 Min of Hang Power Cleans 135/95

3 Min Rest

3 Min of Wallballs 20/14@10′

3 Min Rest

2 Min C2B Pull-Ups

3 Min Rest

1 Min Nasties

Run 800m

800m Run (Time)

Max Effort 800m Run

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