Wednesday 3/1/2017

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

Superset Bench Press + Bent Over Row (Weight)

Superset

Bench Press

7×3

Bent over Row

7×6

Metcon

Linchpin Test #4 (Time)

2 Rounds for Time

18 Cal Row

15 Thrusters 95/65

12 Chest 2 Bar Pull Ups

Intermediate

Thrusters 65/45

Jumping Chest 2 Bar (use plates so your hand is ~3″ above the pull up bar)

Beginner

Thrusters 45/35

Jumping Pull Ups