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Burgfit 11/27/17

26
Nov

Burgfit 11/27/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit

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

2RFT thrusters, Rope climbs (Time)

0-10

2 Rounds for time

20 DB thrusters 2×50/35

2 Rope climbs

10Min Cap

INT:

35/25

1 RC

BEG:

25/15

6 rope walk ups

FT DL,burpees,ghds,bike (Time)

at 10-25

For Time

20 Deadlifts with DB

30 Burpees

40 GHds /60 ab mat sit ups

50 cal Bike

INT:

use same weight as first metcon

40 ab mat sit ups

800m Run (Time)

Max Effort 800m Run
at 25 Min complete

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