Happy Labor Day

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

Warm-Up

30 Sec Row/Bike

30 Sec Samson Stretch

30 Sec PVC Pass Throughs

30 Sec HS Hold

DB Warm-Up

Each Side with 1 light Dumbbell

5 Deadlifts

5 Russian Swings

5 Front Squats

5 Strict Press

5 Overhead Reverse Lunge

BB Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

EMOM Power Snatch (2-2-2-2-2-2-2-2)

2 Reps EMOMx 8 min

Starting @ 50% of 1 Rep Max P Snacth
This is a TnGo

Metcon

Big Bird (AMRAP – Rounds and Reps)

AMRAPx18

20 DB Snatches 45/25 (Alternating)

Run 100m

20 DB Box Step Up 24/20

5 Pull-Ups

RX+

AMRAPx18

20 DB Snatches 50/35 (Alternating)

15/12 Cal Bike/Row

20 DB Box Step Ups 24/20

7/5 Bar M/U

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