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Friday 5/12/17

11
May

Friday 5/12/17

Burg CrossFit – CrossFit

Warm-up

Warm Up 8 minute emom (No Measure)

min 1- 10-15 air squats

min 2- 10-15 sit ups

min 3- 10-15 push ups

min 4- 10-15 hollow rocks

Skill

Max weight sled drag (Weight)

Max weight 100M sled drag with stopping

Metcon

AMRAP17 weighted step ups, Pistols, T2B (AMRAP – Rounds and Reps)

17 Min AMRAP

30 Ft rack weighted step ups 95/65

30 Pistols

30 Toe to Bar

INT:

75/55

Box pistols

Knees to chest

BEG:

45/35

box pistols

Knee raises