Happy Wednesday CFFG

CrossFit Fireground – CrossFit

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Warm-up

Brief & Warm-up 0-15

Weightlifting EMOM 15- 23

Transition 23-28

Metcon 28-58

Clean up 58-60

Warm-up (No Measure)

BB Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deads

5 Front Squats

1 Round

10 Walkouts

20 Air Squats

200m Run

Power Clean Primer

2 @30%

2 @40%

2 @50%

Weightlifting

2 Rep EMOM Power Clean (2-2-2-2-2-2-2-2)

EMOMx8

2 Reps Power Clean

Starting @50% of 1 Rep Max P Clean
TnGo

Metcon

Fish Out of Water (Time)

Run 400m

Directly into

10 Rounds

3 Power Cleans 115/85

6 Push-Ups

9 Air Squats

RX+

2K Row

Directly into

10 Rounds

3 P Cleans 155/105

6 Push-Ups

9 Air Squats
30 Min Cap

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