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CrossFit Fireground – CrossFit

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Weightlifting

EMOMx10 P Clean (10-9-8-7-6-5-4-3-2-1)

EMOMx10

P Clean @65%
Min 1 you will do 10 reps

Min 2 you will do 9 reps

and so on. Staying with same weight for all reps

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

100 II Unders . 2:1 Singles

10 DB Push Press 35/20

75 Sit-Ups

10 Ball Slams 25/20

50 KB Swings 1.5/1

10 T2B/ Knee Raises

25 Goblet Squats 1.5/5

10 Cal Row

RX+

100 II Unders

10 HSPU

75 Sit-Ups

10 C2B Pull-Ups

50 KBS 1.5/1

10 T2B

25 Goblet squats 1.5/1

10 Cal Row

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