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Tueasday 5/9/17

8
May

Tueasday 5/9/17

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

Gymnastics

15EMOM L-sit, MU, Dubs (No Measure)

15 Min EMOM

Min 1-30 Sec L-sit

Min 2-4 Muscle ups

Min 3-40 double unders

INT:

Knee Raise hold

8 pull ups+ 8Dips

Dub attempts

BEG:

8 ring row + 8 box dips

45 sec Dub practice

Metcon

3 4 min AMRAP DL, Burpees (AMRAP – Rounds and Reps)

4 Min Amrap

12 Deadlifts 185/125

12 Bar facing burpees

Rest 4 min

4 Min AMRAP

9 Deadlifts 225/155

9 Bar facing burpees

Rest 4 Min

4 Min Amrap

6 Deadlifts 275/185

6 Bar facing burpees

INT

155/105

185/125

205/135

BEG:

95/65

135/95

155/105