Weighted Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m run

10 Core

10 Jumping Squats

10 Burpees

10 Box Jumps/Step ups

10 Cal AB

Metcon

Metcon (Time)

Weighted Vest Wednesday

5 Rounds

400m Run/500m row

10 Box Jumps 24/20

20 HR Push Ups

30 Sit-Ups

40 Air Squats

5 Deadlifts 225/155

RX+ Weight Vest 20/14

40 Min Cap

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