Dead Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Air Squats

10 Straight Legged Deads BB

10 Good Mornings

200m Row

10 Hang P Cleans BB

10 KBS

Deadlifts

6-4-2
0-35 Warm-Up & Deadlifts

35-40 Transition

40-54 Metcon

54-60 Clean up

Weightlifting

Deadlift (1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx14

Buy In 20 Push-Ups

20 KBS 1.5/1

20 Sit-Ups

20 Hang p Cleans 95/65

20 II Unders/20 Burpees

20 KB SDLHP 1.5/1

5 Cal Row/Bike

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