Dead Day

CrossFit Fireground – CrossFit

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Deadlifts % (3-1-3-1-3-1)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Hangnail (AMRAP – Rounds and Reps)

AMRAPx16

30 DB Hang Clean & Jerk 45/25

Run 200

20 Bar over Burpees

15 Deadlifts 205/125

RX+

30 DB Hang Clean & Jerks 50/35

25/18 Cal Row/Bike

20 Bar Facing Burpees

15 Deadlifts 245/165
The DB H Clean & Jerks will be with 1 DB and you will do 5 on one side and change sides. Alternating every 5 reps. Only do the RX+ if you dont need to scale anything.

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