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BurgFire 11/9/2017

8
Nov

BurgFire 11/9/2017

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

Warm-up

Warm Up Linges, TS, DD, WM (No Measure)

3 Rounds for Quality

10 Lunges

10 Toy Soldiers

30 seconds Downward Dog

10 Windmills

Metcon

FR CalR, Singles (3 Rounds for reps)

3 rounds

1min max row for calories

1min max single unders

1min rest

Score is average of total score for every combination

FR MT, PVC Press (3 Rounds for reps)

3 rounds

1min max mason twist with weight 25/10lb plate

1min max PVC press from laying on the ground

1min rest

Score is average of total score for every combination

FR HSPU, AS (3 Rounds for reps)

3 rounds

1min max Handstand push-ups (Rx+ strict, kipping, plate press)

1min max air squats

1min rest

Score is average of total score for every combination

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