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Wednesday 5/10/17

9
May

Wednesday 5/10/17

Burg CrossFit – CrossFit

Warm-up

Warm Up 8 minute emom (No Measure)

min 1- 10-15 air squats

min 2- 10-15 sit ups

min 3- 10-15 push ups

min 4- 10-15 hollow rocks

Weightlifting

Hang Power Clean (15 Min build to heavy 5 rep Hang power clean )

Metcon

FT 800 5 rds DB PC, Rope climb (Time)

Buy in:

800M Run

5 Rounds

15 Db Power cleans 50/35

2 Rope Climbs

INT:

35/20

1 Rope climb

BEG:

25/10

6 Rope walk ups