Hard Hat

CrossFit Fireground – CrossFit

Metcon

Encore (4 Rounds for time)

Every 5 Min x 2 Rds

DB RX-45/25 . RX+50/35

21 Over & Back DB Hops

12 Thrusters

21 Over & Back DB Hopes

9 Clean & Jerks

21 Over & Back DB Hopes

6 Devils Press

Every 5 Min x 2 Rds

21 Over & Back DB Hops

6 Devils Press

21 Over & Back DB Hops

9 Clean & Jerks

21 Over & Back DB Hops

12 Thrusters
Stimulus

*A new round starts every 5 min in this interval workout (0-5-10-15.

*You’ll quickly work through the starions listed and rest with whatever time remains until the next round begins.

*score is the total of the 4 round times together.

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