Fiery Furnice

V3 CrossFit – CrossFit

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Metcon (2 Rounds for reps)

4 Rounds

30 sec Cal Row

30 sec Burpee

1:00 Rest

4 Rounds

30 sec KB Swings (53,35)

30 sec Situps
Hands must simultaneously touch ground behind head and hands must touch tip of the shoe at top of sit ups. Feet cannot come of the ground

Score all reps concluded during 4:00 AMRAPS

Metcon (Weight)

9:00 EMOM

1:00 – 5RM Front Squat

2:00 – 5 RM Front Squat

3:00 – 5 RM Front Squat

4:00 – 3RM Thruster

5:00 – 3RM Thruster

6:00 – 3RM Thruster

7:00 – 1RM STO

8:00 – 1RM STO

9:00 – 1RM STO
Barbell must be taken from the ground. Score is total weight lifted from 9:00 EMOM

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