Dirty 30ish

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

10 Heavy WB

5 Shoulder Taps/5′ HS Walk

10 II Unders

5 Shoulder Taps/5′ HS Walk

10 KBS

10 Cal AB

10 Kip Swings

Metcon

Metcon (Time)

For time

30 Nasties

30 KBS 1.5/1

30 Burpees

30 T2B

30 II Unders

30 V-Ups

30 Wallballs 20/14@10′

30 Pull-Ups

30 DB Thrusters 45/25

400m Run

Buy out 5 wallwalks

RX+ DB 50/35

HS Walk 25’ (5’ increments)

Inplace of wallwalks

Extra Work

1000m Row (Time)

Max Effort 1000m Row

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