19
Apr
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