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Thursday 4/20/2017

19
Apr

Thursday 4/20/2017

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

Sled Pulls (4 x 200m)

Should be a heavy weight that you can sprint with, not walk.
If possible, try to do with a partner-

Athlete 1 pulls to 400m mark (1 way no stopping)

Athlete 2 pulls back to gym

Metcon

800Buy 4RFT (Time)

800 Meter Run Buy In

4 Rounds for Time

200′ Farmers Carry 53/35

25 Walking Lunges

Rx+ 70/53

Intermediate

35/26

Beginner

26/18