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Burg Fire 5/9/17

8
May

Burg Fire 5/9/17

Burg CrossFit – Burg Fire

Warm-up

Run, WL, Burpees, pull ups, wall walk ups (No Measure)

400M Run

20 Walking lunges

15 Burpees

10 pull ups

5 wall walk ups

Metcon

15AMRAP cal, HSPU, OH Lunge (AMRAP – Rounds and Reps)

15 Min AMRAP

20 Cal Bike

20 Hand stand push ups

50 foot OH walking lunge 53/35

INT:

Seated DB press

Front rack lunge35/26

BEG:

26/18

15AMRAP KB snatch, Burpees over bench, v-ups (AMRAP – Rounds and Reps)

15 Min AMRAP

10 KB Snatch 53/35

15 Burpees over bench

20 V-ups

INT:

35/26

sit ups

BEG:

26/18

REST 2 MIN BETWEEN