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Monday 2/20/17

19
Feb

Monday 2/20/17

Burg CrossFit – CrossFit

Warm-up

warm up 400 10 reps of stuff (No Measure)

400 meter run/row

10 pass throughs

10 alligator walks

10 air squats

10 burpees

Skill

Back Squat (5×3, 3×2, 3×1 )

20 min to est HSOD

when transitioning to next set, continue to build in weight

Metcon

15min Amrap WB,PC+Run (AMRAP – Rounds and Reps)

15 minute Amrap

20 Wall Balls 20/15

15 Power Cleans 155/105

100 Meter Run

Rx+

Unbroken Wallballs

PC 185/135

Intermediate:

WB 15/10

PC 95/65

Beginner:

Wallball Touches

Hang PC 65/45