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Friday 3/3/2017

2
Mar

Friday 3/3/2017

Burg CrossFit – CrossFit

Warm-up

WARMUP deadbugs/mountain climbers/ v-ups (No Measure)

2 Rounds

30 Dead bugs

20 mountain climbers (1,2,3..)

10 v-ups

Skill

Open Workout Prep (No Measure)

15 minutes to go over the mechanics, efficiency tips, and any general breakdowns necessary for today’s wod!

Metcon

Open 17.2 (AMRAP – Rounds and Reps)

12 Minute Amrap

2 Rounds of:

50ft Weighted Walking Lunges 50/35

16 Toes to Bar

8 Power Cleans 50/35

Then, 2 Rounds of:

50ft Weighted Walking Lunges 50/35

16 Bar Muscle Ups

8 Power Cleans 50/35

If all four rounds have been completed, then you start back at the top (toes to bar rounds)

Scaled

2 Rounds of:

50ft Weighted Walking Lunges 35/20

16 Hang Knee Raises

8 Power Cleans 35/20

Then, 2 Rounds of:

50ft Weighted Walking Lunges 35/20

16 Chin over Bar Pull-ups

8 Power Cleans 35/20