Happy Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

20 M-Climbers

20 Core

10 Snatch High Pulls BB

10 P Snatches BB

10 Wallballs

10 Cal Bike

Shoulder Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

20 Wallballs 20/14@10m/9’f

15 GS Push Ups

10 Russian KBS 1.5/1

5 P Snatches 95/65

RX+ Snatches 135/95

3 Ring M/U

RX+ will do 3 ring M/U after each set of snatches

Extra Work

1000m Row (Time)

Max Effort 1000m Row

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