Endurance/Open Gym

CrossFit Fireground – CrossFit

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Metcon

4×400 Running Burn (Time)

4×400

Run 400 M with 1 min rest between sets

4×400 Row Burn (Time)

Row 400m with 1 min rest between each set.

Extra Work

1-Mile Run (Time)

Max Effort 1-Mile Run

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