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Friday 5/5/17

4
May

Friday 5/5/17

Burg CrossFit – CrossFit

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 Scap Pulls

Weightlifting

Bench Press (5×5 60-65%)

Bent Over Row (5×5 build to heavy set of 5)

Metcon

15Min AMRAP MU,Snatches (AMRAP – Rounds and Reps)

15 Min AMRAP

1 Muscle up

1 Snatch 135/95

2 MU

2 Snatches

3 MU

3 Snatches

Keep adding 1 Rep of both movements each round

INT:

2:1 Chest to bar and dips

95/65

BEG:

2:1 pull ups

75/55