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BurgFire 11/21/2017

20
Nov

BurgFire 11/21/2017

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

Warm-up

Coaches Choice (No Measure)

5-7 minute coaches choice

Metcon

Death by Assault Bike (Distance)

First Minute – 0.1 Miles

Second Minute – 0.2 Miles

Third Minute – 0.3 Miles

etc.

Keep adding 0.1 miles until you fail to complete the total distance with that one minute.

Death by kettlebell swings (AMRAP – Rounds and Reps)

death by Kettlebell swings

53/35

min 1-1 reps

min 2-2 reps

min 3-3 reps

etc.

Death by 10 Meters (Distance)

First Minute – 10 Meters

Second Minute – 20 Meters

Third Minute – 30 Meters

etc.

Keep adding 10 meters until you fail to complete the total distance with that one minute.

Death by toes to bar (AMRAP – Rounds and Reps)

start with 1 rep

add one every minute on the minute
If time allows!

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