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Jack

CrossFit Fireborne – CrossFit-Lite Warm-up (No Measure) 10 min 200m Row 10m Broad Jump 10 Wall Balls 10 KBDLHP 10 Light Presses Metcon (AMRAP –...
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19.1

CrossFit Fireborne – CrossFit Warm-up Warm-up (No Measure) 500m Row then…. 3 Rounds 10 Pass throughs 10 Good Mornings 10 OH Squats 10 Scorpions 10...
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Press It

CrossFit Fireborne – CrossFit Warm-up Warm-up (No Measure) 10 Minutes 10 Pass Throughs 5 Dive Bomb Push Ups 10 Scapular Push Ups 10m Frankenstein Walk...
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Hingey

CrossFit Fireborne – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Good Mornings 10m Broad Jump 10 Scapular Push Ups :15s Bar Hang 10 Spiderman...
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Squat

CrossFit Fireborne – CrossFit-Lite Metcon (AMRAP – Reps) 15 min clock 5 DB Front Squats (35/20) 25 Double Unders 10 DB Front Squats 35 Double...
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Fran Ladder

CrossFit Fireborne – CrossFit Warm-up Warm-up (No Measure) 12 Minutes 20 Jumping Jacks 10 Prisoner Squats 10 Banded Face Pulls 10 Slam Ball Press (each)...
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Press

CrossFit Fireborne – CrossFit-Lite Metcon (Weight) 12 min EMOM 15 DB Push Press (35/20) 15 Wall Balls (14/10) *Score DB Weight Rx+ = 45/30 Unilateral...
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