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Monday 3/13/17

12
Mar

Monday 3/13/17

Burg CrossFit – CrossFit

Warm-up

3rds Row MT Climber PVC Air squat (No Measure)

3 Rounds

10 cal row

10 Mt climbers

10 Pvc pass throughs

10 Air squats

Weightlifting

Push Press + Push Jerk EMOM

1 Push Press

EMOM for 7 min

Immediately into

1 Push Jerk

EMOM for 7 min

Build to todays Heavy set of the day Increasing in weight

Metcon

14 Min AMRAP Wall balls,power clean, box jumps (AMRAP – Rounds and Reps)

14 Min AMRAP

21 wall balls 20/15

15 Power cleans 135/95

9 Box jumps 24/20

INT:

15/10

115/75

24/20 step ups

BEG:

15/10 wall ball taps

95/65

20/16