Hard Hat

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

5 Inch Worms

:30 Sec Hollow Hold

10 Ring Rows

:30 Sec Arch Hold

Shoulder Mobility

Gymnastics

HandStand PU Gymnastic Conditioning (1 Rounds for reps)

EMOMx10

1 Set of Strict Handstand Push Ups

Metcon

Heldum (Time)

For Time

RX RX+

400m Run 400m Run

21 Pull-ups 21 C2B

9 Burpees 9 BF Burpees

400m Run 400m Run

18 Pull-ups 18 C2B

9 Burpees 9 BF Burpees

400m Run 400m Run

15 Pull-ups 15 C2B

9 Burpees 9 BF Burpees

400m Run 400m Run

12 Pull-ups 12 C2B

9 Burpees . 9 BF Burpees

400m Run 400m Run

9 Pull-ups 9 C2B

9 Burpees 9 BF Burpees
We expect this piece to take around 15-25 Min to complete

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