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Burg Fire 4/18/17

17
Apr

Burg Fire 4/18/17

Burg CrossFit – Burg Fire

Warm-up

20s warmup (No Measure)

2 rounds

20 second downward dog

20 push ups

20 spiderman push ups

20 airsquats

20 windmills

21-15-9 WB,KBS,CAL,Double C&J,MU,MEDBALL GHD (Time)

For Time

21-15-9

Wall Balls

Kettlebell Snatch 70/53

Cal Bike/ Row

REST 3 MIN

9-15-21

DB Clean and jerk 50/35

Muscle Ups

Med ball GHD sit ups 20/14

tire flips (Death by tire flips)

Min1- 1 flip

Min2- 2 flips

Min3- 3 flips

contiune until you cant complete in a min