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Monday 11/27/2017

26
Nov

Monday 11/27/2017

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm Up 8 emom AS,Plank,Push,DU (No Measure)

8 minute EMOM

min 1: 10-15 air squats

min 2: 30 second plank

min 3: 15-20 pushups

min 4: 30 double unders

repeat steps 1-4

Weightlifting

Bench Press (3×10, 3×5, 3×3)

Metcon

AMRAP16 SC + BFB (AMRAP – Reps)

16 minute AMRAP

30 Squat Cleans 135/95

25 Bar Facing Burpees

20 Squat Cleans 135/95

25 Bar Facing Burpees

10 Squat Cleans 135/95

AMRAP Bar Facing Burpees

Your score is the number of Bar Facing Burpees completed in the last round

Intermediate

95/65

Beginner

65/45

Stationary Burpees

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