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BurgFire 11/16/2017

15
Nov

BurgFire 11/16/2017

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

FT AB, Burp, DB PC, WB, BJO, (Time)

For Time

1 mile Assault Bike

10 Burpees

15 DB Power Cleans 50/35

20 Wallballs 20/15

25 Box Jump Overs 24/20

1 mile Assault Bike

25 Box Jump Overs 24/20

20 Wallballs 20/15

15 DB Power Cleans 50/35

10 Burpees

1 mile Assault Bike

Rx+ WB 30/20, BJO 30/24

Intermediate

.8 mile Assault

PC 35/20

WB 15/10

BJO 20/16

Beginner

.6 mile Assault

PC 20/12

WB 10/8

Box Step Overs 20/16

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