28
Feb
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