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Thursday 3/16/17

15
Mar

Thursday 3/16/17

Burg CrossFit – CrossFit

Warm-up

3rds Row MT Climber PVC Air squat (No Measure)

3 Rounds

10 cal row

10 Mt climbers

10 Pvc pass throughs

10 Air squats

Skill

Back Squat (6×3 with 1 sec Pause at the bottom)

Build to heavy set of 3

1 sec pause at bottom of squat

Metcon

15 Min AMRAP Cal Row, DL, Muscle ups (AMRAP – Rounds and Reps)

15 Min AMRAP

15 Cal Row

10 Deadlifts 185/125

5 Muscle ups

INT:

135/95

5 pull ups + 5 Dips

BEG:

95/65

5 Ring rows + 5 push ups