Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit
Warm Up 4rnft row, spider, M climber, toy soldiers (No Measure)
10 Spiderman Lunges
20 Mountain Climbers
10 Toy Soldiers
Rest 6 minutes between metcons.
Have as many athletes start on the sleds as possible, and the rest starts with the KB Complex AMRAP.
1mile sled drag (Time)
14 minute Cap
Choose a weight that is going to be challenging but still feasable. You need to keep moving the entire time at a brisk pace.
1-3-2-1 Kb Complex (AMRAP – Reps)
Single KB 35/26
3 Strict Press
2 Push Press
1 Push Jerk
This is a complex. Run through it completely on the right side and then switch.