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Wednesday 5/3/17

2
May

Wednesday 5/3/17

Burg CrossFit – CrossFit

Warm-up

Warm Up 3RNFT 10sCAL,WM,MC,SP (No Measure)

3 Rounds Not For Time

10 Cal Row/Assault

10 Wind Mills

10 Mountain Climbers

10 Scap Pulls

Skill

EMOM 14 Dubs, Strict pull ups (No Measure)

EMOM14

even-30 Double unders

odd-7 strict pull ups

INT:

30 dub attempts

5 strict

BEG:

60 single unders

Banded strict

Metcon

two 6 min amraps (AMRAP – Rounds and Reps)

6 min AMRAP

5-toes to bar

5-pull ups

rest 2 mins

6 min AMRAP

10-kettlebell swings 53/35

10 calories on bike/rower