Warm again?

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Burpees

5 Back Squats BB

10 Jumping Squats

5 Pausing Botton Back Squats BB

10 Heavy Wallballs

5 Overhead Squats BB

10 Cal Bike

Hip mobility
Warm up Breifing 0-10min

Weightlifting

Back Squat (1-1-1-1-1)

Back Squats 10-35Min

Metcon

Running 10″s (Time)

Buy in 400m Run/ 500m Row

2 Rounds

10 Box Jumps 24/20

10 KB Swings 1.5/1

10 Wallballs 20/14@10′

Buy out 400m Run/500m Row

Run 600m/Row 600m

Box Jumps 30/24

KB Swings 2/1.5
15 min Cap

Metcon 40-55min

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