Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx10

Min 1- 10/8 Cal Bike

Min 2- 10 Wallballs

Min 3- 10 Burpee Pull-ups

Min 4- 10 KBS

Min 5- 10 Ring Push-ups

Metcon

Weight Vest Wednesday 2 (Time)

Buy In 25 Burpees

5 Rounds

400m Run

15 Wallballs

10 HR Push-Ups

5 KBS 1.5/1

RX+

Weight Vest 20/14

Buy In 25 C2B Pull-Ups

5 Rounds

400m Run

15 Wallballs

10 Ring Push-Ups

5 KBS 2/1.5

RX+ 55+

Buy in 25 Burpees

400m Run

15 Wallballs 18/10

10 HR Push-Ups

5 KBS 1.5/1

Weight Vest 20/14

Extra Work

Metcon (No Measure)

2 Round

5 Tire Flips

100m Run

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