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Thursday 5/11/17

10
May

Thursday 5/11/17

Burg CrossFit – CrossFit

Warm-up

Warm Up 8 minute emom (No Measure)

min 1- 10-15 air squats

min 2- 10-15 sit ups

min 3- 10-15 push ups

min 4- 10-15 hollow rocks

Weightlifting

Back Squat (E2MOM for 14 Min 3 reps at 80-90%)

Same weight for all sets

Metcon

3RFT Cal bike, C2B, Snatches (Time)

3 Rounds

25 Cal bike

15 Chest to bar pull ups

Snatches

RD 1- 15 reps 95/65

RD 2-10 reps 135/95

RD 3-5 reps 185/125

INT:

pull ups

75/55

95/65

135/95

BEG:

Rings rows

45/35

75/55

95/65