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CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 Kip Swings

10 KBS

5 Pull-Ups

10 DB Shoulder Press

10 Burpees

Run 200m

Shoulder Mobility

Metcon

Metcon (Time)

Run 800m

50 DB Snatches (Alternating) 45/25

40 Air Squats

30 KBS 1.5/1

20 Burpees

10 C2B Pull-Ups

Run 800m

RX+

1000m Run

50 DB Snatches (Alternating) 50/35

40 Air Squats

30 KBS 1.5/1

20 Burpees

10 Bar M/U

1000m Run

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