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Wednesday 4/12/17

11
Apr

Wednesday 4/12/17

Burg CrossFit – CrossFit

Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 Walking Lunges

Skill

E2MOM for 12 MIn DUBS,GHD sit ups (7 Rounds for time)

E2MOM for 14 Min

50 Double unders

15 GHD sit ups

INT:

30 DUB attempts

20 Ab mat sit ups

BEG:

100 Single unders

10 Ab mat sit ups

Metcon

15Min AMRAP Plate carry,KBS, Goblet squats (AMRAP – Rounds and Reps)

15 Min AMRAP

100 M Plate pinch carry 25/15

20 Kettlebell swings 53/35

20 Goblet Squats

INT:

35/26

BEG:

26/18