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Thursday 11/30/2017

29
Nov

Thursday 11/30/2017

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm Up 8 emom AS,Plank,Push,DU (No Measure)

8 minute EMOM

min 1: 10-15 air squats

min 2: 30 second plank

min 3: 15-20 pushups

min 4: 30 double unders

repeat steps 1-4

Skill

Death by kettlebell swings (AMRAP – Rounds and Reps)

death by Kettlebell swings

53/35

min 1-1 reps

min 2-2 reps

min 3-3 reps

etc.

Metcon

2RFT HSW, WB, HKBC (Time)

2 Rounds for Time

100 ft Handstand Walk

50 Wallballs 20/14

50 Hang KB Cleans 53/35 (25 each side)(does not have to be alternating)

Intermediate

200′ OH DB/KB Carry 50/35

50 Wallballs 15/10

50 Hang KB Cleans 35/26

Beginner

200′ OH Plate Carry 45/35

50 Wallballs 10/8

50 Hang KB Cleans 26/18

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