Burg Fire 5/18/17

Burg CrossFit – Burg Fire

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Metcon

12 AMRAP cal bike, shspu,burpees over bench, pull ups (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Cal Assault Bike

5 Strict HSPU

7 Burpees over bench

10 Pull ups

INT

kipping HSPU

BEG

seated plate press

Burpees

10 AMRAP Row,Burpee over bench, push ups,Goblet squat (AMRAP – Rounds and Reps)

10 Min AMRAP

200 M Row

5 Burpees over bench

10 Push ups

15 Goblet squats 53/35

8AMRAP Dubs,BOB (AMRAP – Rounds and Reps)

8 Min AMRAP

30 Double unders

5 Burpees over Bench