Clean & Jerks

CrossFit Fireground – CrossFit

Metcon

Weightlifting

Squat Clean and Jerk (1-1-1-1-1)

Team up with 2 or 3 people and share a bar.

Metcon (AMRAP – Rounds)

EMOMx15

Min 1 -Wallballs 20/14 @10′. Men 20 reps ladies 17 reps

Min 2 -Cal Row Men 12 cal Ladies 10 cal

Min 3 – Slam balls 25/20 12 reps
On the ball slambs scale up or down as needed.

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