Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up 2rds MC, TS, Lunges, AS (No Measure)
20 Cal Bike
20 Mountain climbers
10 Toy soldiers
10 scap pulls
10 Air Squats
Overhead Squat (Heavy 3 (from the floor))
18 minutes to a heavy set of 3. However, the bar must start from the floor.
12 EMOM 6 PS 12 BFB (AMRAP – Reps)
EMOM for 12 minutes
Minute 1: 5 Power Snatches 135/95
Minute 2: 10 Bar-facing Burpees
Minute 3: Rest
Score is total reps completed within the time domains.
Choose a weight that you COULD do touch and go.
Spend 15 minutes every day, practicing a CrossFit movement that you do not have.