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Burg Fire

15
May

Burg Fire

Burg CrossFit – Burg Fire

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

EMOM16 DB snatch, db push press, WB, DUBS (16 Rounds for reps)

EMOM for 16 Min

Min 1-10 DB Squat Snatch 50/35

Min 2-15 DB push press

Min 3-20 wall balls

Min 4-40 Double unders

INT:

DB snatch

DUB Attempts

35/25

BEG:

25/15

Single unders

20 AMRAP T2B, FT rack Lunge, DB clean, Run (AMRAP – Rounds and Reps)

20 Min AMRAP

12 Toe to Bar

50 Foot Front rack lunge 50/35

12 DB cleans

200 M Run

INT:

knee to chest

35/25

BEG:

Knee raises

25/15