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Saturday 2/25/17

24
Feb

Saturday 2/25/17

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

Metcon

10RFT Run/DL/WB/RC (Time)

Teams of 3

10 Rounds for Time

200 Meter Team Run (all together)

30 Deadlifts 185/135

15 Wallballs 20/15

6 Rope Climbs

45min CAP

Intermediate

10 RFT

200 Meter Team Run

30 Deadlifts 135/95

15 Wallballs 15/10

15 Rope Walk Ups

Beginner

6 RFT

300 Meter Row (100 Meter relay style)

30 Deadlifts 95/65

15 Wallball Touches 10/6

12 Rope Walk Ups
Split work up any way necessary. Keep perfect mechanics on Deadlifts!