EMOM

CrossFit Fireground – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

EMOM

Metcon (AMRAP – Rounds)

EMOMx30

Min 1. 15 Slam Balls 25/20

Min 2. 10 HR Bupees

Min 3. 20 Air Squats

Min 4. 3 P Snatches 135/95

Min 5. 10 KBS 1.5/1

RX+

EMOMx30

Min 1. 20 Slam Balls 25/20

Min 2. 5 Inverted Burpees

Min 3. 10 Pistols

Min 4. 3 Squat Snatches 155/105

Min 5. 2 Rope Climbs

Cool Down RomWod

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