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Burgfire 11/30/17

29
Nov

Burgfire 11/30/17

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

Warm-up

400Run,TS,PU,JS,HR (No Measure)

400M Run

2 Rounds

10 Toy Soldiers

10 Push ups

10 Jumping Squats

10 Hallow Rocks

Metcon

Chipper RC, WW, CalA, DU, CalA, WW, RC (Time)

For Time

5 Rope Climbs

10 Wall Walk Ups

40 Calorie Assault Bike

150 Double Unders

40 Calorie Assault Bike

10 Wall Walk Ups

5 Rope Climbs

Intermediate

3 Rope Climbs

7 Wall Walk Ups

30 Calorie Assault Bike

75 Double Unders

30 Calorie Assault Bike

7 Wall Walk Ups

3 Rope Climbs

Beginner

15 Rope Walk Ups

10 Wall Walk Up Attempts

20 Calorie Assault Bike

300 Single Unders

20 Calorie Assault Bike

10 Wall Walk Up Attempts

15 Rope Walk Ups

5RFQ SPull, L-sit (No Measure)

5 Rounds for Quality

5-10 Strict Pull Ups

15 Second L-sit hold

Scaled

Banded Strict Pull Ups with 3 second pause in the bottom or Pull Up Negatives

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