Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 KB Swings

10 Squats

10 Kip Swings

5 Min II Under Practice

or

5 Min Ring or Bar M/U Practice

Metcon

Weight Vest Wednesday Helen Stlye (Time)

For Time

3 Rounds for time

400m Run

21 KBS 1.5/1

12 Pull-Ups

RX+ Weight Vest 20/14

3 Rounds for time

400m Run

21 KBS 1.5/1

12 Pull-Ups

Extra Work

Burpees on a rope (Time)

3 Rounds

3 Rope Climbs

10 Burpees

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