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Frisday 2/17/17

16
Feb

Frisday 2/17/17

Burg CrossFit – CrossFit

Warm-up

6 minute emom (No Measure)

6 minute emom

Max reps per minute

Min 1 inch worms

Min 2 high knees (jumping in place)

Min 3 good mornings

repeat

Skill

Banded Sprints (No Measure)

Put a band around your waist have a partner hold and you sprint
10×50 meter sprints

Metcon

16 amrap 200run 20 push U 2 ropes (AMRAP – Rounds and Reps)

16 minute amrap

200 meter medball run 20/15

20 Push-ups

2 ropes climbs

INT:

200 meter medball run 15/10

20 Push-ups (to a plate)

2:1 rope pulls

BEG:

200 meter run/row

20 Push-ups (to a plate)

2:1 rope pulls