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Tuesday 4/18/2017

17
Apr

Tuesday 4/18/2017

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

3 position snatch

Emom 10min

3 position snatch

@70-75%
Position 1: 4″ from the ground

Position 2: Below the knee

Position 3: Low Hang

Metcon

3RFT Row,BJ,KBS,Pull (Time)

3 Rounds for Time

500 meter Row or 1 mile Bike

20 Box Jumps 24/20

20 KB Swings 53/35

20 Pull Ups

Rx+

Box Jumps 30/24

KB Swings 70/53

Intermediate

3 RFT

500 meter Row or 1 mile Bike

20 Box Jumps 20/16

20 KB Swings 35/26

20 Jumping Pull Ups

Beginnger

2RFT

500 meter Row or 1 mile Bike

15 Box Jums 20/16

15 KB Swings 26/18

15 Ring Rows