Ballistic warmup
Operation Hasty Rescue
Insertion
400m run
10 K.B swings
10 thrusters
10 pullups
x 5
phase 2
A and O
100 burpees
extraction
1 mile weighted run
workout designed by Rob Ord
CrossFit Fife Home of Crossfit Fife and kettlebells , forging elite fitness, based in Dunfermline crossfitfife.com contact 07988638902 elite@crossfitfife.com
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