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Thursday 2/16/17

15
Feb

Thursday 2/16/17

Burg CrossFit – CrossFit

Warm-up

6 minute emom (No Measure)

6 minute emom

Max reps per minute

Min 1 inch worms

Min 2 high knees (jumping in place)

Min 3 good mornings

repeat

Skill

Metcon

Front Squat (4 sets of 7 reps)

This is meant to start from the floor and go into a squat clean. If you cant squat clean the weight you want to do then start from a rack.

3rft cal row thrusters and DU (Time)

3 Rounds for time of:

Cal row 30/20

14 thrusters 95/65

40 Double-unders

RX+ 115/85 thruster

INT:

Cal row 30/20

14 thrusters 65/45

20 Double-unders

Cal row 30/20

14 wallballs 20/14

60 single-unders