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Burgfit 3/13/2017

12
Mar

Burgfit 3/13/2017

Burg CrossFit – BurgFit

Warm-up

Warm Up 3RNFT 10sCAL,WM,MC,SP (No Measure)

3 Rounds Not For Time

10 Cal Row/Assault

10 Wind Mills

10 Mountain Climbers

10 Scat Pulls

Metcon

10EMOM Sprint,KB SDHP (10 Rounds for reps)

10 Min EMOM

Even Minutes: 200 Meter Sprint

Odd Minutes: 15 KB Sumo Deadlift High Pull 53/35

Intermediate:

Even Minutes: 100 Meter Sprint

Odd Minutes: 15 KB Sumo Deadlift High Pull 35/26

Beginner:

Even Minutes: .2 Mile Assualt Bike Sprint

Odd Minutes: 12 KB Sumo Deadlift High Pull 35/26

Rest 5 minutes Then:

20EMOM Row,Burp (20 Rounds for reps)

20 min EMOM

Even Minutes: 200 meter Row

Odd Minutes: 15 Burpees

Intermediate:

Even Minutes: 150 meter Row

Odd Minutes: 10 Burpees

Beginner:

Even Minutes: 100 meter Row

Odd Minutes: 10 Burpees on a Box