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Burg Fire 5/30/17

29
May

Burg Fire 5/30/17

Burg CrossFit – Burg Fire

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Metcon

FT Cal Row, WB, Burpees, T2B, GHD, MU (Time)

For Time

100 Cal Row

90 Wallballs 20/14

80 Cal Row

70 Burpees

60 Cal Row

50 Toe to bar

40 Cal Row

30 GHD sit ups

20 Cal Row

10 Muscle ups

INT:

Cut a third of the reps down

BEG:

Cut the reps in half

Knee raises

pull ups + dips

Ab mat situps