24
Apr
Burg Fire 4/25/17
Burg CrossFit – Burg Fire
Warm-up
Group stretch (No Measure)
400 meter run
Group stretch
Metcon
AMRAP 15 wall balls, GHD sit ups (AMRAP – Rounds and Reps)
15 Min AMRAP
30 wall balls 20/15
30 Ghd sit ups
INT:
14/10
weighted ab mat sit ups
BEG:
10/6
Ab mat sit ups
Dubs , OH lunge,KBS,cal row,pistols,step ups (Time)
For Time
100 Double unders
90 overhead lunges
80 dubs
70 Double kettlebell swings 53/35
60 Dubs
50 Cal Row
40 Dubs
30 Pistols / Box pistols
20 Dubs
10 Front rack step ups 24/20
*Every time you break on dubs 5 Burpee penalty
REST 3 Min after AMRAP