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Wednesday 5/24/2017

23
May

Wednesday 5/24/2017

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

14EMOM HSW, L-Sit (14 Rounds for reps)

14 minute EMOM

Odd: 25′ Hand Stand Walk

Even: 45 second L-sit

Intermediate:

Odd: 24 Thigh Touches

Even: 30 second L-sit

Beginner:

Odd: 24 Shoulder Touches

Even: 30 second Plank Hold

Metcon

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
Intermediate:

3RFT

50 cheater Pistols

7 Chest to Bar Pull ups

7 Dips

10 Hang Power Cleans 135/95

Beginner:

50 Air Squats

7 Ring Rows

7 Assisted Dips

10 HPC 75/55