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Wednesday 2/15/17

14
Feb

Wednesday 2/15/17

Burg CrossFit – CrossFit

Warm-up

6 minute emom (No Measure)

6 minute emom

Max reps per minute

Min 1 inch worms

Min 2 high knees (jumping in place)

Min 3 good mornings

repeat

Skill

Metcon

Metcon (AMRAP – Reps)

12 minute emom

min 1- 3 strict mucle ups

min 2-7 strict toes to bar

min 3- 10 strict handstand push ups

Int. kip all movements

Beg.

min 1-jumping muscle ups

min 2-knee tucks

min 3-handstand hold for 30-45 seconds

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep