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Thursday 4/6/17

5
Apr

Thursday 4/6/17

Burg CrossFit – CrossFit

Warm-up

400Run,TS,PU,JS,HR (No Measure)

400M Run

2 Rounds

10 Toy Soldiers

10 Push ups

10 Jumping Squats

10 Hallow Rocks

Skill

4rds lateral raise,herculeshold (AMRAP – Reps)

4 Rounds MAX REPS

15 sec lateral raise palms down

15 sec hercules hold thumbs up

rest 30 sec between each

Rest 1 Min then

4 Rounds

15 sec lateral raise thumps up

15 sec hold palms up

rest 30 sec between sets

Rest 1 Min

2 Rounds

30 sec Presses

30 sec Overhead hold

No Rest

RX-12/8 Dumbbells

INT-8/5

BEG-5/2.5 plate weights

Metcon

3RFT deads,wallballs (Time)

3 Rounds for time

25 Deadlifts 225/155

50 wall balls 20/15

INT:

185/125

15/10

BEG:

135/95

10/6