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Tuesday 3/7/17

6
Mar

Tuesday 3/7/17

Burg CrossFit – CrossFit

Warm-up

2rds,jumpingjacks,AS,pass through,pushup (No Measure)

2 Rounds

25 Jumping jacks

20 Air Squat

15 Pass through

10 Push up

Skill

14EMOM,rope climbs,GHD

EMOM for 14 min

Min 1-2 Rope Climbs

Min 2- 15 GHD sit ups

INT:

1 Rope Climb

10 GHD’s

BEG:

6 Rope walk ups

15 Ab mat sit ups

Metcon

3 4min AMRAPS power snatch,double unders (AMRAP – Rounds and Reps)

4 Min AMRAP

30 Double Unders

15 Power snatches 75/55

4 Min AMRAP

30 DU

9 PS 135/95

4 Min AMRAP

30 DU

3 PS 185/125

Rest 4 Min between AMRAPS

INT:

20 DU attempts

55/45

95/65

135/95

BEG:

45 single unders

45/35 for all three

RX+

135/95

165/115

205/135