07.14.19

Beltsville CrossFit – CrossFit

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Metcon

Metcon (Time)

Paul Beyer: This Firefighter Hero WOD is dedicated to Paul Beyer, FDNY, Engine 6, who was killed on September 11, 2001.

6 Rounds for Time

5 Power Cleans (135/95)

10 Push Presses (135/95)

15 Hand Release Push-Ups

20 Double-Unders

Scaled:

6 Rounds for Time

5 Power Cleans (65/45)

10 Push Presses (65/45)

15 Knee or Wall Push-Ups

20 Single-Unders

Accessory Work

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