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Burg Fire 11/14/2017

13
Nov

Burg Fire 11/14/2017

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

FT KB Step, VU, CalR, Push, PS, HSPU, KB OHWL, Burp, C2b, TGU (Time)

For Time

100 KB Front Rack Step Ups 35/26

90 V-Ups

80 Calorie Row

70 Push Ups

60 Pistols

50 Handstand Push Ups

40 KB OH Walking Lunge 35/26

30 Burpees

20 Chest2Bar

10 Turkish Get Ups 35/26

Intermediate

Single Rack Step Ups 35/26

Box Pistols

Seated DB Press 35/20

Single Rack Lunge 35/26

Jumping Chest2Bar

Turkish Get Ups 26/18

Beginner

Step Ups no weight

Abmat Sit Ups

Box Push Ups

Box Pistols

Plate Press 45/35

Walking Lunge

Jumping Pull Ups

Turkish Get Ups 18/12

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