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Tuesday 3/14/17

13
Mar

Tuesday 3/14/17

Burg CrossFit – CrossFit

Warm-up

3rds Row MT Climber PVC Air squat (No Measure)

3 Rounds

10 cal row

10 Mt climbers

10 Pvc pass throughs

10 Air squats

Skill

E2MOM for 12min DUbs,hollow rocks (6 Rounds for time)

E2MOM for 12 MIn (6 sets)

50 Double unders

25 Hollow rocks

INT:

30 dub attemtps

30 sec hollow hold

BEG:

50 single unders

15 ab mat sit ups

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
RX-Strict

INT-Kipping

BEG-

2:1 plate presses

Banded dips or box dips

Push ups to a plate