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Thurs 2/23/17

22
Feb

Thurs 2/23/17

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

Snatch 2Rep + Snatch DL

Snatch

10 min to est 2 rep max

Then 120% of Snatch Weight as Snatch Deadlift

Snatch Deadlift

5×4

Rest 90 seconds between each set

(10 min Cap for Deadlifts)

Metcon

12min Amrap KBS, T2B, MC (AMRAP – Rounds and Reps)

12 minute Amrap

20 KB Swings 53/35

20 Toes 2 Bar

20 Mountain Climbers

Intermediate

KBS 35/26

Knee Tucks

Beginner

KBS 26/12

Sit Ups

Mountain Climbers on a box