Happy Veterans Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Bike/Erg

20 Core

10 KBS

10 BB Push Press

10 high box step ups

BB Warm-Up

Good-mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Extra Work

Metcon (Time)

5 Rounds for time

1 Rope Climb

5 DB Thursters 50/35

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