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Burg Fire 11/07/2017

6
Nov

Burg Fire 11/07/2017

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

Warm-up

Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch

Metcon

T2 FT Burp, BJ, CalR, KBSnatch, GS, Pull, WB, Run (Time)

For Time

Teams of 2- Co-ed if possible

100 Burpees

100 Box Jumps

100 Calorie Row

100 KB Snatch 53/35

100 Goblet Squats 70/53

100 Pull Ups

100 Wall Balls 20/15

1 mile Run

Split up the work however necessary

Intermediate

75 Reps for Each Movement

KB Snatch 35/26

GS 53/35

Jumping Pull Ups

WB 15/10

1 mile Run

Beginner

60 Reps for Each Movement

KB Snatch 26/18

GS 35/26

Ring Rows

WB 10/8

1.5 mile Assault Bike

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