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Burg Fire 10/10/17

9
Oct

Burg Fire 10/10/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Fire

Warm-up

2 rounds

200m run

10 lunges

10 inch worm

10 squat hops

10 ring row

10 ring dip

Metcon (5 Rounds for reps)

Death By 5 min
5 Min Amrap

20 Db Cleans 50/35

40 Dubs

– 2 Min Rest-

5 Min AMrap

20 Db Snatch 50/35

20 Cal Bike

– 2 Min Rest-

5 Min Amrap

10 Cal Row

100m Sprint

-2 Min Rest-

5 Min Amrap

5 Burpees

5 Box Jump Overs 24″/20″

-2 Min Rest-

5 MinA mrap

5 TTB

5 Pull Ups

-2 Min Rest-

5 Min To Finish

800m Run

Int

35/25

Step Overs

Knee Raise

Beg

25/15

Step Up

Toe To Rig

Ring Row

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