Deload

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 Wallballs

Run 200m

10 Straight Legged Deads BB

10 Box Step Ups

Activation

Metcon (No Measure)

EMOMx10

Min 1 -12/9 Cal Row

Min 2 -40 II Unders

Min 3 -15 Push Ups

Min 4 -10 Box Jumps

Min 5- 3 Deadlifts 135/95

Dead Broke (3 Rounds for reps)

AMRAPx5

Buy in 400m Run

AMRAP with remaining time

12 Deadlifts (205/145)

8 Box Jumps Overs 24/20

Rest 5 Min

AMRAPx5

Buy in 400m Run

Remaining time

8 Deadlifts 245/165

8 Box Jump Overs 24/20

Rest 5 Min

AMRAPx5

Buy in 400m Run

Remaining time

4 Deadlifts 275/185

8 Box Jump Overs 24/20

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