Bench Press

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Push Ups

10 Cal Row

10 P Cleans BB

20 Plate Jumps

10 Burpees
0-30 Warm-Up & Bench Press

30-35 Quick transition

35-55 metcon.

Weightlifting

Bench Press (1-1-1-1-1-1)

Metcon (4 Rounds for time)

Every 5 Min

50 II Unders

10 P Cleans 95/65

10 Bar over Burpees

30 Sit-Ups

RX+

P Clean 135/95

After Sit Ups

10′ HS Walk (unbroken)

If you break its not RX+

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