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Monday 3/20/2017

19
Mar

Monday 3/20/2017

Burg CrossFit – CrossFit

Warm-up

5 rounds jog and move (No Measure)

5 rounds

*As a group*

Down and back gym length (100ft)

+ 50 jumping jacks

Down and back gym length

+ 20 burpees

Down and back gym length

+ 15 Samson stretch (per side)

Down and back gym length

+ 10 inch worms

Down and back gym length

+ 10 spider lunge and reach (per side)

Skill

Farmer’s Carry (6x200m )

heavy as possible

Metcon

3 amraps run and burpee in remaining time (AMRAP – Reps)

5 minute AMRAP

800 meter run

max rep burpees

4 minute AMRAP

400 meter run

max rep burpee to a target 8″ above

3 minute AMRAP

200 meter run

max rep burpee box jumps