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Tuesday 5/23/2017

22
May

Tuesday 5/23/2017

Burg CrossFit – CrossFit

Warm-up

WARMUP deadbugs/mountain climbers/ v-ups (No Measure)

2 Rounds

30 Dead bugs

20 mountain climbers (1,2,3..)

10 v-ups

Skill

500m Row (Time)

Max Effort 500m Row
4 x 500m

Attempt to keep all sets within 15 seconds of eachother

Metcon

24-18-12-6 KBS, K2E, Step Ups, Dubs (Time)

For Time

24-18-12-6

KB Swings 70/53

Knees to Elbows

KB Box Step Ups (Goblet Rack) 24/20 70/53

Double Unders X2

Intermediate:

24-18-12-6

KB Swings 53/35

Knee to Chest

KB Box Step Ups (Goblet Rack) 24/20 53/35

Double Unders

Beginner:

24-18-12-6

KB Swings 35/26

Knee Tucks

KB Box Step Ups (Goblet Rack) 20/16

Single Unders X2