Froning

CrossFit Fireground – CrossFit

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Weightlifting

0-30 will be briefing, warm-up, and EMOM.

Quick transition into metcon

Metcon 20 min cap

EMOMx15

EMOMx15

Min 1-3 2 Hang Squat Snatches

Min 4-6 2 Squat Snatch from Launch Position

Min 7-9 2 Squat Snatch from floor (singles are ok)

Min 10-15 1 Squat Snatch (AHAP)

Starting at 65% of 1 RM and move up to AHAP.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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