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BurgFire 11/2/2017

1
Nov

BurgFire 11/2/2017

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

Warm-up

Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)

400m Run

2 Rounds for Quality

10 Air Squats

10 Walking Lunges

10 PVC OH Squats

10 PVC Pass Throughs

Metcon

FR Run, DB PJ, Pull, DB PC (16 Rounds for reps)

4 Rounds for Reps

0:00 – 2:00 400m Run

2:01 – 3:00 Max Rep DB Push Jerk 35/20

3:01 – 4:00 Max Rep Pull Ups

4:01 – 5:00 Max DB Power Cleans 35/20

Rest 5 minutes

Intermediate

25/15

Jumping Pull Ups

Beginner

20/10

Ring Rows

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