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CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAPx25

30 II Unders/60 Singles

10 Lunges

30 Sit-Ups

10 Ring Dips/Dips off of Bench

30 Burpees

10 Cal Row/Bike

Extra Work

Metcon (AMRAP – Reps)

Ring Work

2 sets of Max reps of RIng M/U

Rest as needed between sets

Scaled

Work on ring kipping

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