Burg Fire 4/20/17

Burg CrossFit – Burg Fire

Warm-up

2NFT 200 RUN,inch worm,toy soldier (No Measure)

2 RNFT

200 M Run

10 Inch worms

10 Toy soldiers

Metcon

5MIN AMRAP Tire flip,burpee to tire (AMRAP – Rounds and Reps)

5 Min AMRAP

5 Tire flips

5 Burpees to the tire

REST 3 MIN

EMOM24 cal/burpee,dubs,kbs,pistols,HSPU,toe to bar (No Measure)

EMOM for 24 Min

Min 1-5 cal Row + 5 Burpees

Min 2- 30 Double unders

Min 3-20 KB swings 53/35

Min 4-20 Pistols

Min 5- 10 Handstand push ups

Min 6- 10 Toe to bar