17
May
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