Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Front Squats BB

10 KIp Swings

10 Push-Ups

10 Straight Legged Deads BB

200m Row

Squat Cleans

5-4-3-2
Warm-Up & Clean Work

0-30 MIn

Transition 30-35

Metcon 35-55

Clean Up . 55-60

Weightlifting

Every 90 Sec x10

1 Dead

1 Deadlift High-pull

1 Squat Clean

Metcon

Metcon (Time)

5 Rounds of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

30 Snatches 115/85

5 Rounds of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

RX+

Weighted Vest

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