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Wednesday 3/15/17

14
Mar

Wednesday 3/15/17

Burg CrossFit – CrossFit

Warm-up

3rds Row MT Climber PVC Air squat (No Measure)

3 Rounds

10 cal row

10 Mt climbers

10 Pvc pass throughs

10 Air squats

Skill

6×100 meter sled drag (Weight)

6 100 Meter sled drags

Grab straps with hands and pull backwards

heavy as possible

Metcon

Run , Med ball cleans , Plate pinch (Time)

600 Meter run

30 Med ball squat cleans 20/15

1:00 Min plate pinch 25/15 each hand

400 M Run

25 Med ball cleans

1:00 pinch hold

200 M run

20 Med ball cleans

1:00 pinch hold

INT:

400/300/200 Run

15/10 Med ball

15/10 plate pinch

BEG:

300/200/100 Run

15/10 power clean

15/10 :30 sec plate pinch