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Tues 2/21/17

20
Feb

Tues 2/21/17

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

Superset Lsit+Handstand Hold

Superset

5×45 seconds cumulative

L-sit Hold

Nose to Wall Handstand Holds

(20 minute cap)

Intermediate:

Banded L-sit/Knee Tuck Hold

Back to Wall Handstand Hold

Beginner:

Hollow Hold

Plate Overhead Hold 45/35

Metcon

21-15-10 DBSnatch Vup MM (Time)

For Time:

21-15-10

Alt. DB Snatches 35/15

V-ups

Man Makers 35/15

(15min Cap)

Rx+

DB Squat Snatch

Intermediate:

DB Snatch 25/10

MM 25/10

Beginner:

DB Snatch 15/5

Situps

Burpees
A Man Maker is a Push Up + Left & Right Single Arm Row + Clean + Thruster